Workout of the Day - Sept 2020 Archive

9/30/20

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x5 Weighted Pullups or Dips (max reps last set)

Heavy 17.5

10 RFT:

9 Thrusters (125/85)

35 DU

- OR - 

3 RFT:

:60 on/:60 off

:60 on/:45 off

:60 on/:30 off

:60 on/:15 off

9/29/20

Shoulder Health: Shoulder Stamina

Strength: 5x5 Back Squat @75% of 1 RM (max reps last set)

Heavy 17.5

10 RFT:

9 Thrusters (125/85)

35 DU

- OR - 

3 RFT:

:60 on/:60 off

:60 on/:45 off

:60 on/:30 off

:60 on/:15 off

9/28/20

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x5 Bench Press @75% of 1 RM (max reps last set)

On a 10 Minute Clock:

2:00 Situps

2:00 Squats

1:30 Situps

1:30 Squats

1:00 Situps

1:00 Squats

:30 Situps

:30 Squats

9/26/20

Shoulder Health: Sup. Row + OH Carry

Tabata Situps + Tabata Squats

"Elizabeth"

21-15-9:

Clean (135/95)

Ring Dips

9/25/20

Shoulder Health: 1-arm DB Press + C2B Pullups

Turkey Throwdown Practice

9/24/20

Shoulder Health: Shoulder Stamina

Turkey Throwdown Practice

9/23/20

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 1RM Make-up + DB Press Rep Test @40%

RAHOI

12 Min AMRAP:

12 Box Jumps (24/20)

6 Thrusters (95/65)

6 Bar-facing Burpees

- OR - 

Run/Row/Bike:

400m/500m/.5 Mile

800m/1000m/1 Mile

1200m/1600m/1.5 Mile

1600/2000m/2 Mile

0 Rest 1:1 - 

9/22/20

Shoulder Health: Turkish Get-ups

Strength: 1RM Make-up + DB Press Rep Test @40%

1RMs 

- OR - 

RAHOI

12 Min AMRAP:

12 Box Jumps (24/20)

6 Thrusters (95/65)

6 Bar-facing Burpees

9/21/20

Shoulder Health: DB High Pull + Dips

1 RM Back Squat

1 RM Press

If time, 1000m Row Time Trial

 - OR - 

Run/Row/Bike:

400m/500m/.5 Mile

800m/1000m/1 Mile

1200m/1600m/1.5 Mile

1600/2000m/2 Mile

0 Rest 1:1 - 

9/19/20

ZEMBEIC

5 RFT:

11 Back Squats (185/135)

7 Burpee Strict Pullups

400m Run

9/18/20

Shoulder Health: Shoulder Stamina

Strength: 5x12 DB Bench Press

"When Annie Met Elizabeth"

For Time:

21 Clean (135/95)

100 DU 

35 AbMat Situps

15 Clean (135/95)

100 DU 

35 AbMat Situps

9 Clean (135/95)

100 DU 

35 AbMat Situps

- OR - 

Assault Bike

20 Rounds:

:30 on/:30 off

9/17/20

Shoulder Health: Supinated Row + OH Carry

Strength: 5x12 FR or OH Walking Lunge Steps

"When Annie Met Elizabeth"

For Time:

21 Clean (135/95)

100 DU 

35 AbMat Situps

15 Clean (135/95)

100 DU 

35 AbMat Situps

9 Clean (135/95)

100 DU 

35 AbMat Situps

9/16/20

Shoulder Health: Turkish Getups

Strength: 10 Front Squat at 75% of 1 RM

"Double Pyramid Helen"

For Time:

1200m Run

63 KB Swings (53/35)

36 Pullups

800, Run

42 KB Swings (53/35)

24 Pullups

400m Run

21 KB Swings (53/35)

12 Pullups

- OR - 

1 RM DL

1 RM Bench Press

9/15/20

Shoulder Health: DB High Pull + Dip

Strength: 10 Front Squat at 75% of 1 RM

"Double Pyramid Helen"

For Time:

1200m Run

63 KB Swings (53/35)

36 Pullups

800, Run

42 KB Swings (53/35)

24 Pullups

400m Run

21 KB Swings (53/35)

12 Pullups

- OR - 

1 RM DL

1 RM Bench Press

9/14/20

Shoulder Health: 3-way Banded Shoulder Warmup

Strength: 5x12 SLDL

Teams of 3

14 Min AMRAP:

P1 = 250m Row

P2 = Static DB Farmer's Hold (50/35)

P3 = Max Rep Burpees

9/12/20

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x5 Bench Press or Make-up Day

"Jackie"

For Time:

1000m Row

50 Thrusters (45/35)

30 Pullups

9/11/20

Shoulder Health: Turkish Get-ups

Strength: 6x3 Hang Power Snatch/Hang Snatch

Tabata HSPU

- Rest 1 Min - 

Tabata Single-leg Squats (Pistols)

- Rest 1 Min - 

Tabata Pushups

- Rest 1 Min - 

Tabata Jumping Lunges

9/10/20

Shoulder Health: Sup. Row + OH Carry

Strength: 5x10 SLDL

"Helen"

3 RFT:

400m Run

21 KB Swings (53/35)

12 Pullups

- OR - 

2500m Row Time Trial

- OR - 

5 RM Weighted Press

5 RM Weighted Dips

9/9/20

Shoulder Health: Shoulder Stamina

Strength: 10 Front Squat @70% of 1RM

"Helen"

3 RFT:

400m Run

21 KB Swings (53/35)

12 Pullups

- OR - 

2500m Row Time Trial

9/8/20

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 5x10 DB Bench Press

5 RFT:

6 Power Clean (135/95)

50 DU

25 Situps

- OR - 

2500m Row Time Trial

9/7/20

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x10 FR or OH Walking Lunge Steps

5 RFT:

6 Power Clean (135/95)

50 DU

25 Situps

9/5/20

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 5x5 Bench Press of Make-up Day

"Diane"

21-15-9:

DL (225/155)

HSPU

9/4/20

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 6x3 Hang Power Snatch/Hang Snatch

3 RFT:

10 Front Squat @65% of 1 RM

20 Alt. DB Snatch (50/35)

 - OR - 

:60 on/:60 off

:60 on/:45 off

:60 on/:30 off

:60 on/:15 off

:60 on/2:30 off

9/3/20

Shoulder Health: Shoulder Stamina

Strength: 5x8 DB Bench Press

3 RFT:

10 Front Squat @65% of 1 RM

20 Alt. DB Snatch (50/35)

 - OR - 

:60 on/:60 off

:60 on/:45 off

:60 on/:30 off

:60 on/:15 off

:60 on/2:30 off

9/2/20

Shoulder Health: Sup. Row + OH Carry

Strength: 5x8 SLDL

E2MOM for 20 Min:

3 Power Clean @85% of 1RM

9/1/20

Shoulder Health: Turkish Getups

Strength: 5x8 FR or OH Walking Lunge Steps

GAZA (Modified)

5 RFT:

35 KB Swings (53/35)

30 Pushups

25 Pullups

20 Box Jumps (24/20)

400m Run

- OR - 

"Barefoot Annie"

50-40-30-20-10:

DU

AbMat Situps

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