IRON MOUNTAIN FITNESS
FORGING YOUR PATH TO PEAK FITNESS
Workout of the Day
10/22/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x5 @75% or 5RM OHS or Front Squat
"Grace"
For Time:
30 C&J (135/95)
- OR -
"Lynne"
5 Rounds, Not for Time:
Max Reps BW Bench Press
Max Reps Pullups
10/21/21
Shoulder Health: Shoulder Stamina
Strength: 6x3 Power Snatch or Snatch
"Grace"
For Time:
30 C&J (135/95)
- OR -
"Lynne"
5 Rounds, Not for Time:
Max Reps BW Bench Press
Max Reps Pullups
10/20/21
Shoulder Health: Supinated Row + Farmer's Carry
For Time:
800m Run
40 WB (20/14)
400m Weighted Run
20 WB
400m Weighted Run
20 WB
800m Run
40 WB
10/19/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x15 Back Squat
5x5 Weighted Dips
5x15/arm DB Row
10/18/21
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 5x15 DB Press or DB Push Press
"The Ghost"
6 Rounds, 1 Min each move for max reps each round:
Cal Row
Burpees
DU
- Rest 1 Min -
10/16/21
Shoulder Health: DB Windmill + Farmer's Carry
FOO
13 Bench Press (170/105)
Then, 20 Min AMRAP:
7 C2B Pullups
77 DU
2 Squat Clean Thrusters (same)
28 Situps
10/15/21
Shoulder Health: 8/arm Turkish Getups
Strength: 5x15 DB Press or DB Push Press
Wodapalooza Online Qualifier - WOD 5
10-9-8-7-6-5-4-3-2-1:
T2B
Devil Press (50/35)(35/20)
10/14/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Wodapalooza Online Qualifier - WOD 4
18 Min. Ascending AMRAP:
10 Cal Row
10 Wall Ball (20/14)
10 1-DB Box Step-overs (50/35)(35/20)
90 DU
*Increase reps by 10 each round, but not DU
10/13/21
Shoulder Health: Shoulder Stamina
Strength: Bench Press (5RM or 5x5 @75%+)
Wodapalooza Online Qualifier - WOD 3
12 Min. AMRAP:
21-15-9:
Deadlifts (165/115)
Pull-ups
Right into…
15-12-9:
Front Squats
Chest-to-Bar
Right into…
12-9-6:
Shoulder-to-Overhead
Bar Muscle-ups
10/12/21
Shoulder Health: Supinated Row + OH Carry
Strength: 5x15 Back Squat @55%+
Wodapalooza Online Qualifier WOD 2
7 Min. For Cumulative Load:
1 C&J
50 ft. HS Walk (Wall Walk)
1 C&J
50 ft. HS Walk (Wall Walk)
1 C&J
50 ft. HS Walk (Wall Walk)
1 C&J
50 ft. HS Walk (Wall Walk)
1 C&J
10/11/21
Shoulder Health: 1-arm DB High Pull + Dip
Wodapalooza Online Qualifier WOD 1
In 8min complete 4 Rounds of:
8 Burpee Box Jump Overs (24/20in)
8 Hang Power Snatches (115/80)(45/35)
8 Thrusters
If completed in 8, rest until 8:00, then 4 Rounds in 7 min.
If completed, rest until 15:00, then 4 Rounds in 6 min
If completed, rest until 21:00, then 4 Rounds in 5 min
10/9/21
Shoulder Health: 1-arm DB Press + C2B Pullups
ABBATE
For Time:
1 Mile Run
21 C&J (155/115)
800m Run
21 C&J (155/115)
1 Mile Run
10/8/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x15 DB Press or DB Push Press
Front Squat or OHS (5RM or 5x5 @75%+)
6x3 Power Snatch or Snatch
10/7/21
Shoulder Health: Supinated Row + OH Carry
Strength: 5x5 Weighted Pullups and/or Dips
For Time:
30 T2B
7 HPC (135/95 for all)
10 DL
20 T2B
7 HPC
15 DL
10 T2B
7 HPC
20 DL
10/6/21
Shoulder Health:1-arm DB High Pull + Dip
Strength: Bench Press (5RM or 5x5 @75%+)
5 RFT:
500/350m Row in as few pulls as possible
*After each round, do 2 DU for each pull
10/5/21
Shoulder Health: 8/arm Turkish Getups
Strength: 5x15 Back Squat
3 RFT:
25 DB S2O (50/35)(35/20)
50 DU
25 DB Step-ups (same)
50 DU
10/4/21
Shoulder Health: Shoulder Stamina
Strength: 5x15/arm DB Row
TBT 9000
For Time:
100m Run
9 Rounds:
8 Burpees
26 KB Swings (53/35)
21 Wall Ball (20/14)
Then, 1oom Run
10/2/21
NUTTS
For Time:
10 HSPU
15 DL (285/175)
25 Box Jumps (30/24)
50 Pullups
100 Wall Ball (20/14)
200 DU
400m Run with plate (45/25)
10/1/21
Shoulder Health: Supinated Row + OH Carry
Strength: 5x5 or 5RM OHS or Front Squat
"Rannie"
50-40-30-20-10:
DU
Situps
400m run after each round
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