Workout of the Day - April 2019 Archive
4/30/19
Strength: 3 RM Back Squat
Shoulder Health: DB High Pull + Dips
Trial WOD
4/29/19
Shoulder Health: 1-arm DB Press + C2B Pullups
Deadlift E2MOM for 18 Min:
3 Rounds of 5 Reps at 85%
3 Rounds of 3 Reps at 90%
3 Rounds of 1 Rep at 95%+
4/27/19
5 RFT:
400m Med Ball Run
30 Wall Ball (20/14)
20 KB Swings (70/53)
4/26/19
Shoulder Health: DB Windmill + Farmer's Carry
6 RFT:
2 Rope Climbs
5 Strict HSPU
10 OHS @ 65% of 1RM
4/25/19
Shoulder Health- 1 arm DB Press + C2B Pull-ups
Single Leg DL (5 sets of 8 Reps)
7 Minute AMRAP:
5 Power Snatch (75/55)
35 Double Unders
rest 5 Minutes
then 5 Minute AMRAP with increased weight on Snatch
4/24/19
Shoulder Stamina
5 RM Back Squat
DB Bench (5 sets of 8)
1 set of 16 Alt DB Row after each set of DB Bench Press
4/23/19
Shoulder Health: 1-arm DB High Pull + Dips
2 - 10 Minute EMOMs:
(Complete 2 rounds, then rest 4 minutes, complete 2 more rounds with increased reps if possible)
10 DL @ 75% of 1RM
8-10 3 Position BB Bicep Curls (65/45)
:50 Carioca + Bounding
12 DB Push Press (50/35)
20 Russian Twists w/med ball (20/14)
4/22/19
Shoulder Health: Supinated Row + OH Carry
CAPOOT
100 Pushups
800 M RUN
75 PU
1200 M RUN
50 PU
1600 M RUN
25 PU
2000 M RUN
4/20/19
IRON MOUNTAIN MELTDOWN
4/19/19
Shoulder Health: DB Windmill + Farmer's Carry
3 RFT:
100ft FR Walking Lunge Steps (50/35)
30 Alt DB Snatch (50/35)
150 Double Unders
4/18/19
Shoulder Health: 1 arm DB Press + C2B Pull-ups
Strength: 1 RM Back Squat
4/17/19
Shoulder Stamina
3 RFT:
12 Power Clean (75/55)
12 Wall Balls (20/14)
250 m Row
4/16/19
Shoulder Health: 1-arm DB High Pull + Dips
Single-leg Deadlift (4 sets of 12)
4 RFT:
200m Run
10 DB Push Press (50/35)
10 Burpees to Plate
4/15/19
Shoulder Health: Supinated Row + OH Carry
Strength: DB Bench Press (4 sets of 12 reps)
9 Min AMRAP:
- Ascending By 2 each round -
2 Box Jump Overs
2 Deadlift (135/95)(95/65)
4/13/19
5 Rounds of:
2 Minutes of Rope Climb
2 Minutes of Push-ups
2 Minutes of Sit-ups
3 Minute to run 400m
- Rest reminder of the 3 minutes -
4/12/19
Shoulder Health: DB Windmill + Farmer's Carry
Strength: DB Bench Press (4 sets of 10 reps)
5 RFT:
12 Front Squats (135/95)
12 Toes to Bar
4/11/19
Shoulder Health- 1 arm DB Press + C2B Pull-ups
Partner WOD- partners can switch anytime
30 Minute AMRAP:
Row For Distance
4/10/19
Shoulder Stamina
SLDL (4 sets of 10)
Power Cleans
E2MOM for 20 Minutes
3 Reps @ 80-85%
4/9/19
Shoulder Health- 1-arm DB High Pull + Dips
"Eva"
5 RFT:
800m Run
30 KB Swings (70/53)
30 Pullups
4/8/19
Shoulder Health- Supinated Row + OH Carry
Strength- 3 RM Back Squat
8 Min AMRAP
10 BW Bench Press
50 Double Unders
4 Minute Break
8 Min AMRAP
50ft Walking Lunge
12 Box Jumps (24/20)
4/6/19
Meltdown Practice
4/5/19
Shoulder Health- DB Windmill + Farmer's Carry
3RM Power Clean/Clean
w/constant motion & slowly
21 Single arm DB rows (50/35)
9 Ring Dips
15 single arm DB Rows (50/35)
12 Ring Dips
9 Single-arm DB Rows (50/35)
15 Ring Dips
4/4/19
Shoulder Health- Supinated Row + Overhead Carry
DB Bench Press (4 sets of 8 reps)
Barefoot Annie
50-40-30-20-10
Double Unders
Abmat Sit-ups
4/3/19
Shoulder Stamina
Strength- Thruster (7 sets of 3 Reps) Skill/technique work
200 M Run
21 Thrusters (95/65)
400m Run
15 Thrusters (95/65)
200 M Run
21 Thrusters (95/65)
4/2/19
Shoulder Health- 1 arm DB Press + C2B Pull-ups
25 Minute EMOM
12 GHD Sit-ups/Abmat Sit-ups
:50 Plank
12 DB Box Step Overs (50/35)
:50 Active shoulder hang
12 Burpees to Plate
4/1/19
Shoulder Health- 1-arm DB High Pull + Dips
Strength- 5 RM Back Squat
Single-Leg DL (4 sets of 8 reps)