Workout of the Day - August 2015 Archive

 

8/29/15

For Time (with 135/95# bar): 

20 Deadlift

20 Hang Clean

20 Front Squat

20 Push Jerk

20 Unbroken Double Unders 

- If you break at any time, immediately perform 2 burpees. If you break on DUs, perform 2 burpees and start back at zero. 

Repeat WOD without burpee penalty

 

8/28/15

Strength: 5 RM Weighted Pullups (Neg. Pullups)

 

3 Minute AMRAP:

10 DB Push Press

10 DB Row (each arm)

10 SDLHP w/KB

- 1 Minute Rest -

4 Minute AMRAP:

8 DB Push Press

8 DB Row (each arm)

8 SDLHP w/KB

- 1 Minute Rest -

5 Minute AMRAP:

6 DB Push Press

6 DB Row (each arm)

6 SDLHP w/KB

 

8/27/15

5 RFT:

800 M Run

30 GHD Situps

30 Hip Extensions

 

8/26/15

Strength: 5 RM Split Squats

 

10 Minute EMOM:

1 Split Jerk @ 75-85%

(Hold receiving position for 2 seconds before recovering feet)

 

8/25/15

Strength: 5 RM Back Squat

 

"Nasty Girls"

3 RFT:

50 Squats

7 Muscle Ups

10 Power Cleans (135/95)

 

8/24/15

Strength: 5 RM Push Press/Push Jerk

 

Team WOD

15 Minute AMRAP:

#1 400 M Run

#2 Slosh Pipe Max Reps Walking Lunge

#3 Hold Plank

 

8/22/15

Burpee + Back Squat Ladder (185/135)

- Rest 3 Minutes

Burpee + Shoulder Press Ladder (115/75)

- Rest 3 Minutes

Burpee + Deadlift Ladder (245/165)

 

(Perform 1 rep of each exercise the 1st minute, 2 reps the 2nd minute, etc, continuing as long as you are able). 

 

8/21/15

Strength: 1 RM Hang Power/Squat Clean

 

10 Minute AMRAP:

10 Burpees

20 Wall Ball (20/14)

 

8/20/15

5 Rounds:

5 Minutes of Rowing

5 Minutes of Rest 

- Distance rowed for each interval -

 

8/19/15

Strength: 1 RM Deadlift

 

Every 2 Minutes for 20 minutes:

2 Tire Flips or 2 Sled Push or 2 Sled Pulls

 

8/18/15

Strength: 1 RM Front Squat/OHS

 

"Annie"

Reps for time 50-40-30-20-10:

Double Unders

Abmat Situps

- 5 minute Rest -

Split Jerk (3-3-3-3-3-3)

(Approx 50%-65%-75%-85%-90%-95%)

 

8/17/15

Strength: 1 RM Bench Press/Push Press

 

5 RFT:

7 Squat Cleans (155/115)

14 KB Swings (53/35)

 

8/15/15

For Time:

600m run

50 back squats (95/65)

600m run

40 back squats (135/95)

600m run

30 back squats (185/125)

600m run

20 back squats (225/155)

600m run

10 back squats (275/185)

 

8/14/15

Strength: 3 RM Hang Power/Squat Clean

 

"Nicole"

20 Minute AMRAP:

Run 400 Meters

Max Rep pull-ups

 

8/13/15

Strength: 3 RM Barbell Row

 

Every 2 minutes for as long as possible:

From 0:00-2:00:

- 2 15-ft. rope climbs

- 2 Front squats (185/135) 

From 2:00-4:00:

- 2 15-ft. rope climbs

- 4 Front squats (185/135) 

From 4:00-6:00:

- 2 15-ft. rope climbs

- 6 Front squats (185/135) 

 

- Continue adding 2 reps to the front squat each interval for as long as you are able.

 

8/12/15

Strength: 3 RM Front Squat/OHS

 

Every 2 minutes, for 16 minutes (8 sets):

3-Position Snatch with Pause (high hang, mid-thigh, then 2″ below the knee. Hold each position for two full seconds, maintaining positioning and mechanics throughout) 

 

8/11/15

Strength: 3 RM Bench Press/Push Press

 

12 Minute AMRAP:

10 DB Squat Snatch (75/55)

50 Double Unders

 

8/10/15

MIAGI

 

50 of Each:

Deadlift (135/95)

Double KB Swings (53/35)

Pushups

Clean & Jerks (135/95)

Pullups

Taters (53/35)

Box Jumps (24/20)

Wall Climbs

Knees to Elbows

Double Unders

 

8/8/15

NUTTS

 

10 HSPU

15 DL (250/175)

25 Box Jumps (30/24)

50 Pullups

100 Wall Ball (20/14)

200 Double Unders

400 M Run w/45# plate

 

8/7/15

Strength: 5 RM Barbell Row

 

10 RFT:

5 HSPU

10 Alternating Pistols

15 Pullups

 

8/6/15

Strength: 3 RM Hang Power/Squat Clean

 

3 RFT:

25 KB Swings (70/53)

25 GHD Situps

25 Hip Extensions

25 Knees to Elbows

 

8/5/15

Strength: 3 RM Deadlift

 

10 Minute EMOM:

1 High Hang Snatch @70% of 1 RM

 

8/4/15

Strength: 5 RM Front Squat/Overhead Squat

 

10 Minute AMRAP:

10 Burpee Box Jumps

10 Squat Cleans (155/95)

 

8/3/15

Strength: 5 RM Bench Press/Push Press

 

3 RFT:

400 M Run

21 DB Thrusters (35/25)

 

8/1/15

"Lumberjack 20"

 

20 Deadlifts (275/185)

Run 400m

20 KB swings (70/53)

Run 400m

20 Overhead Squats (115/75)

Run 400m

20 Burpees

Run 400m

20 Pullups (Chest to Bar)

Run 400m

20 Box jumps (24/20)

Run 400m

20 DB Squat Cleans (45/25)

Run 400m

 

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ADDRESS

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

Call or Text 276.492.8127

 

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