IRON MOUNTAIN FITNESS
FORGING YOUR PATH TO PEAK FITNESS
Workout of the Day
7/27/21
Shoulder Health: Shoulder Stamina/Tom House
Strength: 5x5 Squat of Choice @75%
16 Min EMOM (8 sets):
Alt. Moves
10 Push Press@65%
10 Jumping Slam Balls
7/26/21
Shoulder Health: DB High Pull + Dip
Strength: 5x15 Bench Press @55%+
5x15 /arm DB Row
Last-chance Qualifier Event 1
42-30-18:
Cal Row
Alt. DB Hang Snatch (50/35)
7/24/21
Shoulder Health: 8/arm Turkish Getups
PAUL
5 RFT:
50 DU
35 K2E
20-yd OH Carry (185/1350
7/23/21
Shoulder Health: Supinated Row + OH Carry
Strength: 5x5 Squat of Choice @75%
For Time:
45 KB Swings (53/35)
400m Run
35 KB Swings
800m Run
25 KB Swings
12oom Run
15 KB Swings
7/22/21
Shoulder Health: DB High Pull + Dip
PEYTON
20 Min AMRAP:
10 chest-to-bar pull-ups
10 DB Thrusters (50/35)
*Stop and perform 40 double-unders every 2 minutes, including at 0:00.
Then,
at the 20:00 mark, begin a 2-mile run.
7/21/21
Shoulder Health: Shoulder Stamina
Strength: 5x5 Push Press @75%
6-8 Rounds:
400m Run/500m Row/2:00 AB
- Rest 1:1 -
7/20/21
Shoulder Health: DB Windmill + Farmer's Carry
"Double Christine w/Partner"
6 RFT (Alternate Movements):
500m Row
12 DL (BW)
21 ox Jumps (24/20)
7/19/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Tom House Shoulder
Strength: 5x15 Back Squat at 55%+
5x15 Bench Press @55%+
3-5x15/arm DB Row
7/17/21
Shoulder Health: DB Windmill + Farmer's Carry
LIAM
For Time:
800m Run with 45/35# plate
100 T2B
50 Front Squat (155/115)
10 Rope Climbs
800m Run with 45/35# plate
7/16/21
Shoulder Health: Turkish Getups
Strength: 5x5 Push Press @75%
Plyo-Barbara
3-5 Rounds, Each For Time:
10 Plyo-Pushups
15 Jumping Pullups
20 Hollow Rocks
25 Jumping Squats
- Rest 2 Min -
7/15/21
Shoulder Health: Shoulder Stamina
Strength: 5x5 Squat of Choice @75%
Each For Time:
400m Run/500m Row/.5 Mile AB
800m Run/1000m Row/1 Mile AB
1200m Run/1500m Row/1.5 Mile AB
1600m Run/2000m Row/2 Mile AB
- Rest 1:1 -
7/14/21
Shoulder Health: 1-arm DB High Pull + Dips
Strength: 6x3 Power Snatch/Snatch
3 RFT:
15 DB Bench Press
15 DB Shoulder Press
15/arm DB Row
1:00 Plank
7/13/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x15 Back Squat @55%+
12 Min Partner AMRAP:
250m Row
100m KB Farmer's Carry (53/35)
*Partners work simultaneously, and alternate movements. If one partner finishes ahead, they rest until both movements are completed, then switch.
7/12/21
Shoulder Health: Supinated Row + OH Carry
Strength: 5x15 Bench Press @55%+
25 Min. EMOM:
Min 1: 15 Jumping Slam Balls
Min 2: 15 GHD Situps
Min 3: :50 Active Shoulder Hang
Min 4: 15/12 Cal. Assault Bike
Min 5: Rest
7/10/21
Team WOD
7/9/21
Shoulder Health: Shoulder Stamina
Strength: 5x5 Squat of Choice @75%+
Final WOD
21-15-9:
Cal. Assault Bike
12-9-6:
Snatch (135/95)(95/65)
9-6-3:
Bar MU
7/8/21
Shoulder Health: 8/arm Turkish Getups
Make-up or Repeat Comp Weeks 3-4
Open WOD 18.5 or 19.2
7/7/21
Shoulder Health: Supinated Row + OH Carry
Strength: 5x15 Bench Press @55%+
Make-up or Repeat Comp Weeks 1-2
Open WOD 17.4 or 20.1
7/6/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x5 Push Press @75%
5x15 Back Squat @55%
6x3 Power Snatch/Snatch
7/5/21
Shoulder Health: DB Windmill + Farmer's Carry
Week 5 Comp. WOD (Open 21.2)
For Time:
10 dumbbell snatches (50/35)
15 burpee box jump-overs (24/20)
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
7/3/21
Shoulder Health: Turkish Getups
Strength: 4x8 Thrusters
JT
21-15-9:
HSPU
Ring Dips
Pushups
7/2/21
Shoulder Health: Supinated Row + OH Carry
Strength: Squat of Choice 5x5 @75%
8 Rounds - All Out Effort:
200m Run or 250m Row
- Rest 1:30 -
"Fight Gone Bad"
7/1/21
Shoulder Health: Tom House Shoulder
"Fight Gone Bad"
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