Workout of the Day - May 2021 Archive

5/31/21

Happy Memorial Day!

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MURPH

For Time:

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

- Wear a weight vest (20/14) -

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5/29/21

Shoulder Health: Make-up

Strength: Make-up

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SMALL

3 RFT:

1000m Ruow

50 Burpees

50 Box Jumps (24/20)

800m Run

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5/28/21

Shoulder Health: Supinated Row + OH Carry

Strength: 4x12 DB Bench Press

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13 Min AMRAP:

12 T2B

8 G2O (95/65)

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5/27/21

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 6x3 Deadlift

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5x5 Strict Press

5x12 Barbell Row (overhand grip)

6x3 Power Clean

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5/26/21

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 4x12 OHWL Steps

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8-12 Rounds: 200m Run/250m Row/.25 mile A.B.

- Rest 1:30 -

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5/25/21

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 6x3 Power Snatch/Snatch

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20 Min EMOM:

11 DL (225/155)(135/95)

11 Wall Ball (20/14)(14/10)

11 Cal Row

11 HSPU (HRPU)

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5/24/21

Shoulder Health: Shoulder Stamina/Tom House

Strength: 4x20 Front Squats @60%

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50-40-30-20-10:

Alt. DB Snatch (50/35)(35/20)

DU (2x singles)

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5/22/21

Shoulder Health: 1-arm DB High Pull + Dip

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MANION

7 RFT:

400m Run

29 Back Squats (135/95)

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5/21/21

Shoulder Health: Shoulder Stamina/Tom House

Strength: 4x8/leg Split Squats

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10 Min AMRAP (Ascending by 3):

3 HRPU

3 Thrusters (100/65)

3 BJO (24/20)

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5/20/21

Shoulder Health: 8/arm Turkish Getups

Strength: 5x5 Strict Press @75% of 1 RM

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5 RFT:

3 Power Cleans (225/155)

60-yd Shuttle Sprints (5-10-15)

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5/19/21

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 4x20 Front Squat @55%

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6-8 Rounds:

800m Run/1000m Row/1 Mile A.B.

- Rest 3:00 each - 

- Continue until form or pace deteriorates - 

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5/18/21

Shoulder Health: Supinated Row + OH Carry

Strength: 4x10/leg OHWL

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12 Min AMRAP:

3 Snatch (135/105)

3 C&J

9 C2B

54 DU

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5/17/21

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 4x10 DB Bench

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6x3 Deadlift

5x10 Barbell Row (overhand grip)

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5/15/21

Shoulder Health: Shoulder Stamina

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5 RFT:

15 Strict HSPU

15 Strict Ring Dips

1000m Row

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5/14/21

Shoulder Health: DB High Pull + Dip

Strength: 6x3 Deadlift

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"Cindy"

20 Min AMRAP:

5 Pullups

10 Pushups

15 Squats

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5/13/21

Shoulder Health: Supinated Row + OH Carry

Strength: 4x8 DB Bench Press

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5 3-Min Rounds:

200m Med Ball Run (20/14)

Max Reps Wall Ball

- Rest 1 Min b/w Rounds -

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5/12/21

Shoulder Health: 8/arm Turkish Getups

Strength: 4x20 Front Squat @50%

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5x5 Press @75%

6x3 Power Clean

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5/11/21

Shoulder Health: Tom House Shoulder

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40 Min:

60 on/15 off

60 on/30 off

60 on/45 off

60 on/60 off

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5/10/21

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 4x8/leg OHWL

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HOPE

3 RFT, 1 Min Each Move:

Burpees

Power Snatch (75/55)

Box Jumps (24/20)

Thrusters (75/55)

C2B Pullups

- Rest 1 Min -

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5/8/21

Shoulder Health: 1-arm DB High Pull + Dips

Strength: 5x10 Thrusters

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6 RFT:

2 Rope Climbs

10 Ring Dips

12 GHD Situps

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5/7/21

Shoulder Health: Tom House/1-arm DB Press + C2B Pullups

Strength: 5x5 Back Squat @75% of 1 RM

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8-12 Rounds

200m Run/250m Row/.25 A.B.

- Rest 1:30 - 

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5/6/21

Shoulder Health: 8/arm Turkish Getups

Strength: 6x3 Power Snatch or Snatch

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15 Min AMRAP:

1 DL (275/185)

50m Run

2 DL

100m Run

3 DL

150m Run

4 DL

200m Run

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5/5/21

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x5 Bench Press @75% of 1RM

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"Angie"

For Time:

100 Pullups

100 Pushups

100 Situps

100 Squats

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- OR - 

5K Row For Time

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5/4/21

Shoulder Health: Shoulder Stamina

Strength: 5x12 DB Press

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"Angie"

For Time:

100 Pullups

100 Pushups

100 Situps

100 Squats

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- OR - 

5K Row For Time

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5/3/21

Shoulder Health: Supinated Row + OH Carry

Strength: 5x5 Front Squat @75%

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21-15-9:

S2O (105/75)

Bar-facing Burpees

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5/1/21

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x10 Thrusters

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MICHAEL

3 RFT:

800m Run

50 Hip Extensions

50 GHD Situps