Workout of the Day  - June 2015 Archive

 

6/30/15

Strength: 3 RM Power Snatch/Squat Snatch

 

8 Minute AMRAP:

6 Pullups

6 Single Leg KB DL Right

6 Single Leg KB DL Left

9 Russian KB Swings (70/53)

 

6/29/15

Strength: 3 RM Back Squat 

4 RFT :
500 M Row 
15 Push Press (135/95) 

 

6/27/15

1 Mile Run

10 RFT:

  5 Hang Power Clean (135/95)

  5 Burpees

1 Mile Run

 

6/26/15

Strength: 3 RM Power Snatch/Squat Snatch

 

7 RFT:

7 Front Squats (155/115)

7 Ring Dips

 

6/25/15

Strength: 5 RM Split Squats


15-12-9:
Alternating FR Lunges (135/95)
Calorie Row

 

6/24/15

Strength: 5 RM Press

 

"Olympic Total"

Snatch 1-1-1

Clean and Jerk 1-1-1

 

6/23/15

Strength: 5 RM Weighted Pullups/Negative Pullups

 

30 Min AMRAP:

800 M Run

25 DB Thrusters (35/25)

400 M Farmer's Carry

 

6/22/15

Strength: 5 RM Back Squat 

"Seven Deadly Sins" 
10 C2B Pullups 
20 T2B 
30 Deadlifts (185/135) 
100 Double Unders 
30 Box Jumps (24/20) 
20 Burpees 
10 Cleans (185/135) 

 

6/20/15

Every 10 Minutes for 30 Minutes:

1000 M Row

20 Burpees over Rower

20 Push Press (115/75) 

 

6/19/15

Strength: 1 RM Weighted Pullups/5 RM Neg PUs

 

5 RFT:

15 KB Swings (70/53)

15 Deficit Pushups, hands on 25#

400 M Run

 

6/18/15

"Fight Gone Bad"

 

Wall Ball (20/14)

SDLHP (75/55)

Box Jumps (24/20)

Push Press (75/55)

Row (Cal)

 

6/17/15

Strength: 1 RM Back Squat

 

12 Minute EMOM:

1 Tire Flip + 1 Jump into tire

 

6/16/15

No strength

 

Continuing EMOM (Do 1 lift and add 10 lbs.)

- Start with an empty barbell and snatch for as long as possible.

- Once you cannot snatch the weight, clean for as long as possible.

- Once you cannot clean the weight, deadlift for as long as possible.

- Post heaviest load for each lift. 

 

6/15/15

Strength: 1 RM Press

 

4 RFT:

50ft Overhead Walking Lunge (135/95)

25 GHD Situps

 

6/13/15

8 minute AMRAP: 

10 Burpee Box Jump Overs (24/20)

15 Deadlifts (225/155) 

20 Pullups

25 Wall Balls (20/14)

30 Double Unders

- Rest 4 mins - 

Repeat 8 minute AMRAP

 

6/12/15

Strength: 3 RM Power Snatch or Squat Snatch

 

"GI Jane"

For Time:

100 Burpee Pullups

 

6/11/15

Strength: Weighted Pullups/Negative Pullups

 

5 RFT:

350 M Run

50 M Walking Lunge Steps

 

6/10/15

Strength: 3 RM Press

 

Every 2 Minutes for 20 Minutes:

Sled Push or Sled Pull

 

6/9/15

Strength: 3 RM Back Squat

 

For time: 

50 box jumps, 24/20

25 handstand push-ups

40 box jumps

20 handstand push-ups

30 box jumps

15 handstand push-ups

20 box jumps

10 handstand push-ups

10 box jumps

5 handstand push-ups

 

6/8/15

"Linda"

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

Deadlift (1 1/2 Body Weight)

Bench (Body Weight)

Clean (3/4 Body Weight)

 

6/6/15

Death by Thrusters (45/35)

 

6/5/15

Strength: 5 RM Weighted Pullups

 

6-10 100 Meter Sprints

- Rest as needed between each sprint

- Perform until pace or form deteriorates

 

6/4/15

Strength: 5 RM Press

 

5 RFT:

12 Deadlift (115/75)

6 Hang Power Clean & Jerk (115/75)

6 Bar Facing Burpees

 

6/3/15

Strength: 5 RM Split Squats

 

Every 2 Minutes for 20 Minutes:

2 Sled Push or Sled Pulls

 

6/2/15

Strength: 3 RM Power Snatch or Squat Snatch

 

4 RFT:

10 Chest to Bar Pullups

5 Pistols Right Leg

10 Ring Dips

5 Pistols Left Leg

 

6/1/15

Strength: 5 RM Back Squats

 

15 Minute AMRAP:

15 Cal Row

10 Box Jumps (30/24)

5 Push Jerks (185/125)

OPENING HOURS

See our Classes page for a schedule of our current class hours.

ADDRESS

920 East Main St.
Abingdon, VA 24210
paulgadola@gmail.com

Call or Text 276.492.8127

 

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