Workout of the Day - September 2015 Archive

 

9/30/15

Strength: 1 RM Split Squats

 

5x5 Sumo DL High Pull

 

9/29/15

Strength: 1 RM Back Squat 

21-15-9:

Power Clean (135/95)

Barbell Row (135/95)

 

9/28/15

Strength: 1 RM Push Press/Push Jerk

 

12 Minute AMRAP:

- Teams of 3 - 

20 Calorie Row

Burpees

Hold Plank

(Controlled by Rower)

 

9/26/15

4 RFT:

800M Row

3 Rope Climbs

10 KB (70/53)

 

9/25/15

Strength: 3 RM Power Snatch

 

5 RFT:

20 Wall Ball (20/14)

10 Deadlift (225/155)

 

9/24/15

Strength: 3 RM Weighted Pullups/5x5 Negative Pullups

 

15 min AMRAP:

5 Power Snatch (135/95)

10 Toes to Bar

15 Box Jump overs (24/20)

 

9/23/15

Strength: 5 RM Split Squats

 

Bench Press:

5 @ 60% of 1 RM

4 @ 70% of 1 RM

2 @ 80% of 1 RM

5x3 @ 85% of 1 RM

 

9/22/15

Strength: 3 RM Push Press/Push Jerk

 

For Time:

1000 M Row

20 FR Lunges (135/95)

60 V-Ups

20 FR Lunges (135/95)

1000 M Row

 

9/21/15

Start of LMG

 

Strength:

 1 RM Back Squat or Front Squat

 

800 m Run for time

- 1 minute Rest

Max reps Hand release pushups in 1:00

- 1 minute rest

Max reps pull-ups (ring rows) in 1:00

 

9/19/15

4 RFT:

50 DUs

40 Ring Dips

30 DL (135/115)

20 T2B

10 DB Snatch (70/50)

 

9/18/15

Strength: 5 RM Split Squats

 

3 RFT:

400 M Run

21 KB Swings (72/53)

12 MBC (20/14)

 

9/17/15

Strength: 3 RM Power Snatch

 

For Time:

100 Double Unders

then 5 RFT:

5 DL (275/225)

10 Ring Rows

then 100 DU

 

9/16/15

Strength: 5 RM Weighted Pullups/(5x5) Neg. PU 

 

3 Rounds:

0:15 Max BP at 65% of 1 RM

-Rest 2:00 between rounds

 

9/15/15

Strength: 5 RM Back Squat

 

"Gwen"

15-12-9:

Clean & Jerk 

- Touch & go at floor only. Even a re-grip off the flooris a foul. No dumping. Use same load for each set. Rest as needed.

 

9/14/15

Strength: 5 RM Push Press/Push Jerk

 

"Chelsea"

30 Minute EMOM:

5 Pullups

10 Pushups

15 Squats

 

- If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete.

 

9/12/15

5 RFT:

400m Run

30 GHD Situps

15 Deadlifts (250/165)

 

9/11/15

Strength: 1 RM Push Press/Push Jerk

 

For time:

80 squats

70 push-ups

60 pistols, alternating

50-calorie row

40 single-arm DB OHS, 35/25

30 handstand push-ups

20 DB thrusters, 35/25

10 muscle-ups

 

9/10/15

Strength: 1 RM Back Squat

 

10 Minute AMRAP:

10 SDLHP (115/85)

10 Burpees over bar

 

9/9/15

Strength: 1 RM Weighted Pullups (5x5 Neg. Pullups)

 

Every 2 Minutes for 12 Minutes (6 sets):

Front Squat + Jerk @ 95-100% of 1 RM C&J

 

9/8/15

Strength: 5 RM Split Squats

 

4 RFT:

500 M Row

10 OHS (155/115)

 

9/7/15

Labor Day Team WOD

 

Cumulative 1RM Front Squat 

 

16 min AMRAP:

400 M Run

Max Reps DL (135/95)

Plate Pinch (35/15)

 

9/5/15

DEL

 

For Time:

25 Burpees

Weighted 400M Run (20/14 Med Ball)

25 Weighted Pullups (20/14)

Weighted 400M Run (20/14)

25 HSPUs

Weighted 400M Run (20/14)

25 C2B Pullups

Weighted 400M Run (20/14)

25 Burpees

 

9/4/15

Strength: 3 RM Weighted Pulllups (5x5 Neg. PUs)

 

For Time:

9-6-3

Power Cleans @ 85% of 1 RM

Toes to Bar

Hollow Rock Hold (90-60-30 Seconds)

 

9/3/15

Strength: 5 RM Split Squats

 

'Regional Event 6'

5 RFT:

25 Calorie Row

16 Chest to bar pullups

9 Strict HSPU

 

9/2/15

Strength: 3 RM Power Snatch

 

EMOM 12 Minutes:

2 Split Jerks @ 85% of 1 RM

 

9/1/15

Strength: 3 RM Push Press/Push Jerk

 

14 Minute AMRAP:

10 Barbell Row (135/95)

20 Abmat Situps

400 M Run

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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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