Workout of the Day - November 2021 Archive

11/30/21

Shoulder Health: DB Windmill + Farmer's Carry

Strength: Back Squat (5RM or 5x5 @75%)

8-12 Rounds:

200m Run/250m Row/1:00 A.B.

- Rest 1:30 - 

11/29/21

Shoulder Health: Shoulder Stamina

Strength: Press (5RM or 5x5 @75%)

15 Min AMRAP:

25 T2B

50 Cal Row

75 Pushups

50 Box Jumps

25 Pullups

11/27/21

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 6x3 HPC or Clean

12 Min AMRAP:

5 Front Squat (185/125)

10 C2B Pullups

20 DU

11/26/21

Shoulder Health: DB Windmill + Farmer's Carry

Deck of Doom

11/24/21

Shoulder Health: Supinated Row + OH Carry

Strength: Back Squat (5RM or 5x5 @75%)

"Isabel"

30 Snatch for Time (135/95)

11/23/21

Shoulder Health: 1-arm DB High Pull + Dip

Strength: Press (5RM or 5x5 @75%)

For Time:

150 Squats

50 V-ups

120 Squats

40 V-ups

90 Squats

30 V-ups

11/22/21

Shoulder Health: 8/arm Turkish Getups

Strength: 4x12/leg Split Squats

For Time:

1000m Row

25 Box Jumps (30/24)

1000m Row

50 BJ (24/20)

1000m Row

75 BW (20/16)

11/20/21

Shoulder Health: Supinated Row + OH Carry

MAXTON

13 RFT:

8 Strict Pullups

26 Box Step-ups (24/20)

21 Burpees

- wear a weight vest -

11/19/21

Shoulder Health: 8/arm Turkish Getups

3 RFT:

800m Run

50 DL (95/65)

11/18/21

Shoulder Health: Shoulder Stamina

Strength: Press (5RM or 5x5 @75%)

"Chelsea"

30 Min EMOM:

5 Pullups

10 Pushups

15 Squats

11/17/21

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 4x10/leg Split Squats

16 E2MOM:

6 Hang Power Clean

- Increase weight every 2 sets -

11/16/21

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: Back Squat (5RM or 5x5 @75%)

Run/Row/Assault Bike(x2)

400m

800m

1200m

1600m

- Rest 1:1 -

- OR -

4 RFT:

50ft. OHWL (135/95)

25 GHD Situps

11/15/21

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 4x10 DB Bench Press

4 RFT:

50ft. OHWL (135/95)

25 GHD Situps

11/13/21

Shoulder Health: 1-arm DB Press + C2B Pullups

NATE

20 Min AMRAP:

2 MU

4 HSPU

8 KB Swings (70/53)

 

11/12/21

Shoulder Health: 8/arm Turkish Getups

Strength: Press (5x5@75% or 5RM)

"Jackie"

For Time:

1000m Row

50 Thrusters (45/35)

30 Pullups

- OR - 

4-6 Rounds:

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

- Rest 3:00 b/w each - 

11/11/21

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 4x8 DB Bench Press

"Jackie"

For Time:

1000m Row

50 Thrusters (45/35)

30 Pullups

- OR - 

4-6 Rounds:

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

- Rest 3:00 b/w each - 

11/10/21

Shoulder Health: Supinated Row + OH Carry

Strength: Back Squat 5x5@75%

10 Min Ascending AMRAP:

3 Burpee Box Jump-overs (24/20)

3 Deadlift (225/155)

6 BBJO

6 DL

...ascend by 3 reps each round

11/9/21

Shoulder Health: Shoulder Stamina

25 Min EMOM:

Min 1: 2 Rope Climbs

Min 2: 15 GHD Situps

Min 3: Max Cal A.B.

Min 4: Plank

Min 5: 15 KB Swings

11/8/21

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 4x8 Split Squats

8 Min AMRAP:

Max Reps Press (95/65)

-  After each break, perform 50 DU -

Rest 4 Min -

8 Min AMRAP:

Max Reps HPC (175/115)

- After each break, perform 12 slam balls -

11/6/21

Shoulder Health: Supinated Row + OH Carry

STEPHEN

30-25-20-15-10-5:

GHD Situps

Back Extensions

K2E

Stiff-legged DL (95/65)

11/5/21

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5RM or 5x5 @75%+ OHS or FS

3 5-Min Rounds:

200m Farmer's Carry (35/20)

Then, AMRAP:

10 Deficit DB Pushups

10 DB Squats

-Rest 2 Min b/w each round

11/4/21

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 6x3 Power Snatch/Snatch

"Elizabeth"

21-15-9:

Cleans (135/95)

Ring Dips

11/3/21

Shoulder Health: Shoulder Stamina

Strength: 5x15 DB Press/Push Press

4 RFT:

6 Wall Walks

25 KB Swings (53/35)

20 C2B Pullups

11/2/21

Shoulder Health: 8/arm Turkish Getups

Strength: 5x5 Bench Press @75%+

16 Min E2MOM:

3 DL + 1 Clean + 3 FS (add weight every 2 sets)

11/1/21

Shoulder Health: 1-arm DB High Pull + Dips

Strength: 5x15 Back Squat @55%+

15 Min AMRAP:

4 Devil's Press (50/35)(35/20)

6 DB Thruster

8 DB Snatch

60 DU (singles)

- 1 DB for each

- Switch arms as needed