Workout of the Day - November 2018 Archive
11/30/18
Shoulder Health- 1-arm DB High-pull + Dips
Strength- Deadlift (6 sets of 3 Reps)
21-15-9:
OHS (135/95)
Box Jumps (30/24)
11/29/18
Shoulder Health- Supinated Row + Overhead Carry
Strength- Split Squats 4 sets of 12 Reps/leg
10 Rounds for Max Cal
Row 45 Seconds, rest 15
Row 30, rest 30
Row 15, Rest 45
No Rest between rounds
11/28/18
Shoulder Stamina
Strength- Press 20@ 60% of 1RM
4 RFT:
100ft Walking Lunge
30 GHD Situps
30 Pull-ups
11/27/18
Shoulder Health- C2B Pull-ups + 1 arm DB Press
Skill work/Mobility
3 RFT:
400m Run
21 SDLHP (75/55)
12 Burpees, over BB
11/26/18
Shoulder Health- DB Windmill + Farmer's Carry
Strength- Front Squat 20@60% of 1RM
7 Minute AMRAP:
20 DB Push Presses (50/35)
40 Double Unders
11/24/18
Shoulder Health- DB High Pull+ Dip
BRIAN
Three rounds for time of:
15 foot Rope climb, 5 ascents
25 Back squat (185/135)
11/23/18
Deck of Doom
11/20/18
Shoulder Stamina
No strength
Tabata Push Press (95/65)
Tabata C2B
Tabata Push-up
Tabata Hang Power Snatch (95/65)
Rest 3 minutes between each
11/20/18
Shoulder Health- Supinated Row + Overhead Carry
Strength- Split Squats (4 sets of 10 reps/leg)
12 Minute AMRAP
7 Box Jumps (36/30)
14 KB Swings (70/53)
11/19/18
Shoulder Health- DB Windmill + Farmer's Carry
Strength- Deadlift (6 sets of 3 Reps)
Death by Thruster (45/35)
11/17/18
ROCKET
30 Minute AMRAP:
200 M Run
10 Pushups
15 Squats
11/16/18
Shoulder Health- 1 arm DB Press + C2B Pull-ups
Strength- Split Squats (4 sets of 8 reps/leg)
20 Minute AMRAP:
25 Cal Row
25 GHD Hip Extensions
25 GHD Sit-ups
11/15/18
Shoulder Health- 1-arm DB High Pull + Dips
Strength- Front Squat (20 Reps @50% of 1RM)
20 Minute EMOM:
12/10 Cal Bike
20 KB Swings (53/35)
:50 Plank or FLR
30 Walking Lunge steps
2 rope climbs
11/14/18
Shoulder Stamina
Strength- Power Clean/Clean (6 sets of 3 reps)
For Time:
3 minute HS Hold
100 Squats
50m HS Wak
100 Squats
30 HSPU
11/13/18
Shoulder Health- DB Windmill + Farmer's Carry
Deadlift (6 Sets of 3 Reps)
Hang Snatch
1x10
10 Minute EMOM
11/12/18
Shoulder Health- Supinated Row + Overhead Carry
Strength- Press (20 Reps @ 50% of 1RM)
3 RFT
800m Row
50 SDLHP (75//55)
25 Pull-ups
11/10/18
DANNY
AMRAP 20 Minutes:
30 Box Jumps (24/20)
20 Push Press (115/75)
30 Pullups
11/9/18
Shoulder Health- DB Windmill + Farmer's Carry
No strength
OHS
E2M for 18 minutes (9 sets)
5 reps for the first 3 sets
3 reps for the next 3 sets
1 rep for the last 3 sets
11/8/18
Shoulder Health- Chest to bar Pullups + 1 arm DB Press
Strength- DB Push Press (5 sets of 12 Reps)
DORK
6 RFT:
60 Double Unders
30 KB Swings (53/35)
15 Burpees
11/7/18
Shoulder Stamina
Mobility/Skill Work
Deadlift
10-10-5-5-3-3
11/6/18
Shoulder Health- Supinated Row + Overhead Carry
Strength- Bench Press (10 reps @ 75% of 1RM)
For Time:
21 Back Squat (225/155)
42 GHD Situps
15 Back Squats (225/155)
30 GHD Situps
9 Back Squats (225/155)
18 GHD Situps
11/5/18
Shoulder Health- DB High Pull + Dip
Strength- Single Leg DL (5 sets of 12 reps)
1 Rep max of each:
Shoulder Press
Push Press
Push Jerk
11/3/18
SCOTTY
11 Minute AMRAP
5 Deadlift (315/225)
18 Wall Ball (20/14)
17 Burpees over bar
11/2/18
Shoulder Health: DB HP + Dip
FATAL 40
For Time/40 of each:
Wall Balls (20/14)
Hang Cleans (95/65)
Pull-ups
Deadlifts (95/65)
Push-ups
Box Jumps (24/20)
KB Swings (53/35)
Toes to Bar
Squats
Hang Snatches (95/65)
Double Unders
Abmat Sit-ups
11/1/18
Shoulder Health- DB Windmill + Farmers Carry
Strength- Single Leg Deadlift (5 Sets of 10 reps/leg)
3 Rounds for max Reps,
Power Clean (155/105)
30 seconds on/rest 30
25 on/rest 35
20 on/rest 40
15 on/rest 45
10 on/rest 50