Workout of the Day - October 2021

10/30/21

Shoulder Health: 8/arm Turkish Getups

"Diane"
21-15-9:
DL (225/155)
HSPU

10/29/21

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 6x3 Power Snatch or Snatch

"Diane"
21-15-9:
DL (225/155)
HSPU

- OR - 

"Heavy Grace"

10/28/21

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x5 @75% or 5RM OHS or Front Squat

"Heavy Grace"
For Time:

30 Clean & Jerk (*Pick a heavier weight than last time)

- OR - 

5 RFT:
3 Clean (225/155)

200m Sprint

20 Alt. DB Snatch (50/35)

- Rest 2 Min - 

10/27/21

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x5 @75% or 5RM Bench Press

Row/Bike/Ski Erg

On a 25-min Clock:

50 on/10 off

40 on/20 off

30 on/30 off

20 on/40 off

10 on/50 off

10/26/21

Shoulder Health: Shoulder Stamina

Strength: 5x15 Back Squat

3 RFT:

15/12 Cal Row

12 Power Snatch (135/95)(95/65)

9 Burpees

10/25/21

Shoulder Health: Supinated Row + OH Carry

4 5-Min AMRAPs:

15 BJ (24/20)

20 Sumo DL (185/135)

10 HSPU

- Rest 2 Min b/w Rounds -

10/23/21

Shoulder Health: 8/arm Turkish Getups

COE

10 RFT:

10 Thrusters (95/65)

10 Ring Pushups

10/22/21

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x5 @75% or 5RM OHS or Front Squat

"Grace"

For Time:

30 C&J (135/95)

- OR - 

"Lynne"

5 Rounds, Not for Time:

Max Reps BW Bench Press

Max Reps Pullups

10/21/21

Shoulder Health: Shoulder Stamina

Strength: 6x3 Power Snatch or Snatch

"Grace"

For Time:

30 C&J (135/95)

- OR - 

"Lynne"

5 Rounds, Not for Time:

Max Reps BW Bench Press

Max Reps Pullups

10/20/21

Shoulder Health: Supinated Row + Farmer's Carry

For Time:

800m Run

40 WB (20/14)

400m Weighted Run

20 WB

400m Weighted Run

20 WB

800m Run

40 WB

10/19/21

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x15 Back Squat

5x5 Weighted Dips

5x15/arm DB Row

10/18/21

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 5x15 DB Press or DB Push Press

"The Ghost"

6  Rounds, 1 Min each move for max reps each round:

Cal Row

Burpees

DU

- Rest 1 Min - 

10/16/21

Shoulder Health: DB Windmill + Farmer's Carry

FOO

13 Bench Press (170/105)

Then, 20 Min AMRAP:

7 C2B Pullups

77 DU

2 Squat Clean Thrusters (same)

28 Situps

10/15/21

Shoulder Health: 8/arm Turkish Getups

Strength: 5x15 DB Press or DB Push Press 

Wodapalooza Online Qualifier - WOD 5

10-9-8-7-6-5-4-3-2-1:

T2B

Devil Press (50/35)(35/20)

10/14/21

Shoulder Health: 1-arm DB Press + C2B Pullups

Wodapalooza Online Qualifier - WOD 4

18 Min. Ascending AMRAP:

10 Cal Row

10 Wall Ball (20/14)

10 1-DB Box Step-overs (50/35)(35/20)

90 DU

*Increase reps by 10 each round, but not DU

10/13/21

Shoulder Health: Shoulder Stamina

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

Wodapalooza Online Qualifier - WOD 3

12 Min. AMRAP:

21-15-9:
Deadlifts (165/115)
Pull-ups

Right into…

15-12-9:
Front Squats
Chest-to-Bar

Right into…

12-9-6:
Shoulder-to-Overhead
Bar Muscle-ups

10/12/21

Shoulder Health: Supinated Row + OH Carry

Strength: 5x15 Back Squat @55%+

Wodapalooza Online Qualifier WOD 2

7 Min. For Cumulative Load:

1 C&J

50 ft. HS Walk (Wall Walk)

1 C&J

50 ft. HS Walk (Wall Walk)

1 C&J

50 ft. HS Walk (Wall Walk)

1 C&J

50 ft. HS Walk (Wall Walk)

1 C&J

10/11/21

Shoulder Health: 1-arm DB High Pull + Dip

Wodapalooza Online Qualifier WOD 1

In 8min complete 4 Rounds of:
8 Burpee Box Jump Overs (24/20in)
8 Hang Power Snatches (115/80)(45/35)
8 Thrusters

If completed in 8, rest until 8:00, then 4 Rounds in 7 min.

If completed, rest until 15:00, then 4 Rounds in 6 min

If completed, rest until 21:00, then 4 Rounds in 5 min

10/9/21

Shoulder Health: 1-arm DB Press + C2B Pullups

ABBATE

For Time:

1 Mile Run

21 C&J (155/115)

800m Run

21 C&J (155/115)

1 Mile Run

10/8/21

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x15 DB Press or DB Push Press

Front Squat or OHS (5RM or 5x5 @75%+)

6x3 Power Snatch or Snatch

10/7/21

Shoulder Health: Supinated Row + OH Carry

Strength: 5x5 Weighted Pullups and/or Dips

For Time:

30 T2B

7 HPC (135/95 for all)

10 DL

20 T2B

7 HPC

15 DL

10 T2B

7 HPC

20 DL

10/6/21

Shoulder Health:1-arm DB High Pull + Dip

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

5 RFT:

500/350m Row in as few pulls as possible

*After each round, do 2 DU for each pull

10/5/21

Shoulder Health: 8/arm Turkish Getups

Strength: 5x15 Back Squat

3 RFT:

25 DB S2O (50/35)(35/20)

50 DU

25 DB Step-ups (same)

50 DU

10/4/21

Shoulder Health: Shoulder Stamina

Strength: 5x15/arm DB Row

TBT 9000

For Time:

100m Run

9 Rounds:

8 Burpees

26 KB Swings (53/35)

21 Wall Ball (20/14)

Then, 1oom Run

10/2/21

NUTTS

For Time:

10 HSPU

15 DL (285/175)

25 Box Jumps (30/24)

50 Pullups

100 Wall Ball (20/14)

200 DU

400m Run with plate (45/25)

10/1/21

Shoulder Health: Supinated Row + OH Carry

Strength: 5x5 or 5RM OHS or Front Squat

"Rannie"

50-40-30-20-10:

DU

Situps

400m run after each round