Workout of the Day - Sept 2021 Archive

9/29/21

Shoulder Health: 8/arm Turkish Getups

Strength: 5x5 or 5RM Bench Press

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10 Min Ascending AMRAP (by 2 reps each round):

2 Clean and Jerk (115/75)

2 Bar-facing Burpees

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9/28/21

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 5x15 Back Squat

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21-15-9:

KB Swings (53/35)

HRPU

- Rest 2 Min - 

21-15-9:

KB Swings

Pullups

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9/27/21

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x15 DB Press or Push Press

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For Time:

24 DB Box Step-ups (50/35)(24"/20") *1DB for all

50 Alt. DB Snatch

24 DB Box Step-ups

20 Turkish Getups (Weight of choice)

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9/25/21

Shoulder Health: 1-arm DB Press + C2B Pullups

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"How Fast Can You Get There...?"

To 300 Reps:

1:00 Wall Ball (20/16)

:30 Rest

1:00 Burpees

:30 Rest

1:00 Push Press (95/65)

:30 Rest

1:00 GHD Situps

:30 Rest

1:00 OHWL Steps (45/25 plate)

:30 Rest

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9/24/21

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x15 DB Bench and DB Row

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10 Min AMRAP:

12/8 Cal Assault Bike

8 Squat Clean Thrusters (115/75)(95/65)

12 Bar-facing Burpees

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9/23/21

Shoulder Health: Shoulder Stamina

Strength: 4x8 Split Squat

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12 RFT (3-Person Team WOD):

P1: 200m Run

P2: Handstand Hold (OH Barbell Hold)

P3: Max Rep Box Jump Overs (24/20)

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9/22/21

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 1 RM Front Squat

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15 Min AMRAP:

15 Wall Ball (20/14)

15 Power Clean (95/65)

30 DU

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9/21/21

Shoulder Health: 8/arm Turkish Getups

Strength: 1 RM Bench Press

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5000m Row

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9/20/21

Shoulder Health: Supinated Row + OH Carry

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CrossFit Total

1 Rep Max of Each:

Back Squat

Press

Deadlift

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9/18/21

Shoulder Health: 8/arm Turkish Getups

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SCHMALLS

800m Run

2 Rounds:

-50 Burpees

-40 Pullups

-30 Pistols

-20 KB Swings

-10 HSPU

Then, 800m Run

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9/17/21

Shoulder Health: Supinated Row + OH Carry

Strength: 5x12/leg DB OHWL Steps

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5 RFT:

15/12 Cal. Row

30 Wall Ball (20/14)

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9/16/21

Shoulder Health: Supinated Row + OH Carry

Strength: 6x3 Deadlift

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20 Min EMOM

Min 1: 15/12 Cal A.B.

Min 2: Max Rope Climbs

Min 3: Max GHD Situps

Min 4: Rest

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9/15/21

Shoulder Health: 1-arm DB High Pull + Dip

Strength: Back Squat (Rep scheme of choice)

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4 RFT:

400m Run

5 Squat Clean (155/115)

10 Burpee BJO (24/20)

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9/14/21

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x12 DB Bench Press

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14 Min AMRAP:

2 DB Push Press Right arm (50/35)

2 DB Push Press Left arm

2 DB Row Right arm

2 DB Left arm

2 Goblet Squats

- Ascend by 2 reps each round - 

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9/13/21

Shoulder Health: Shoulder Stamina

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"Eva"

5 RFT:

800m Run

30 KB Swings (53/35)

30 Pullups

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9/11/21

Shoulder Health: Tom House Shoulder

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LUMBERJACK 20

For Time:

20 DL (275/185)

400m Run

20 KB Swings (70/53)

400m Run

20 OHS (155/115)

400m Run

20 Pullups

400m Run

20 Burpees

400m Run

20 Box Jumps (24/20)

400m Run

20 DB Cleans (45/25)

400m Run

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9/10/21

Shoulder Health: Sup. Row + OH Carry

Strength: Press 5x10 DB Bench Press

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21-15-9:

Cal. A.B.

Snatch (115/75)(75/55)

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9/9/21

Shoulder Health: Shoulder Stamina

Strength: Press 5x10/leg DB OHWL Steps

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3 RFT:

500m Row

400m Run

30 GHD Situps

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9/8/21

Shoulder Health: 8/arm Turkish Getups

Strength: Press Back Squat (Rep Scheme of Choice)

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5 RFT:

7 Hang Clean (115/75)

8 Burpee over Bar

500m Row or 20 Cal A.B.

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9/7/21

Shoulder Health: 1-arm DB High Pull + Dip

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

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6x3 Deadlift

- OR -

Monday's

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9/6/21

Shoulder Health: DB Windmill + Farmer's Carry

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12 Min AMRAP:

200m Run

5 Pullups

10 Pushups

15 Squats

- 1 Min Rest -

9 Min AMRAP of same movements

- 1 Min Rest -

6 Min AMRAP of same movements

- 1 Min Rest -

3 Min of same movements