Workout of the Day

6/1/20

Shoulder Health: DB High Pull + Dips

Strength: 5x5 Front Squat @75% of 1 RM (or 5RM)

3 RFT:

10 HPS (95/65)

15 BJ (24/20)

250m Row

5/30/20

Shoulder Health: Turkish Get-ups

"Fran"

21-15-9:

Thrusters (95/65)
Pullups

5/29/20

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 4x12 SLDL

2

20 Min AMRAP:

200m Run

1 Min Plank

5/28/20

Shoulder Health: DB High Pull + Dips

Strength: 4x12 DB Bench Press

3 RFT of 20 Min AMRAP:

20 DB Walking Lunges

20 DB Strict Press

200m Row

- Use DBs totaling to roughly 1/3 BW - 

- OR - 

1o RFT or 10 Min AMRAP:

10 Box Jumps (24/20)

10 Cleans (95/65)

5/27/20

Shoulder Health: Supinted Row + OH Carry

Strength: 5x5 Front Squat 

3 RFT of 20 Min AMRAP:

20 DB Walking Lunges

20 DB Strict Press

200m Row

- Use DBs totaling to roughly 1/3 BW - 

5/26/20

Shoulder Health: Shoulder Stamina

Strength: 5x5 Press or Push Press

10 Min AMRAP or 10 RFT:

10 Box Jumps (24/20)

10 Cleans (95/65)

- OR -

5000 Run/Row or 10 Mile Bike

- OR -

MURPH

5/25/20

MEMORIAL DAY MURPH

For Time:

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

- With vest (20/14) -

5/23/20

Shoulder Health: Shoulder Stamina

"Elizabeth"

21-15-9:

Clean (95/65)

Ring Dips

5/22/20

Shoulder Health: DB High Pull + Dips

Strength: 5x5 DB Bench Press

5 RFT:

200m Run

30 KB Swings (53/35)

5/21/20

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x5 Front Squats @ 75% of 1RM

3 RFT:

15 Box Jumps (24/20)

200m Farmer's Carry (50/35)

- OR -

2-3 Rounds:

60 on/15 off

60 on/30 off

60 on/45 off

60 on/60 off

5/20/20

Shoulder Health: Turkish Getups

Strength: 6x3 Hang Power Clean

3 RFT:

15 Box Jumps (24/20)

200m Farmer's Carry (50/35)

- OR -

2-3 Rounds:

60 on/15 off

60 on/30 off

60 on/45 off

60 on/60 off

5/19/20

Shoulder Health: Supinated Row + OH Carry

Strength: 5x5 Press or Push Press

10 Min AMRAP:

20 Lunges

40 DU

5/18/20

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x8 SLDL

5 RFT:

400m Run

50 Squats

15 Pushups

5/16/20

Shoulder Health: 1-arm DB High Pull + Dips

"Christine"

3 RFT:

500m Row

12 DL (BW)

21 Box Jumps (24/20)

5/15/20

Shoulder Health: Shoulder Stamina

Strength: 5RM Push Press

Baseline

For Time:

500m Row

40 Squats

30 Sit-ups

20 Pushups

10 Pullups

- OR -

12 Min AMRAP of same

5/14/20

Shoulder Health: DB Windmill +Farmer's Carry

Strength: 6x3 Hang Power Clean

12 Min AMRAP:

20 Wall Ball (20/14)

20 Alt Pistols

- OR -

4-6 Rounds:

800m Run/1000m Row/1 Mile Bike

- Rest 1:1 - 

5/13/20

Shoulder Health: Supinated Row + OH Carry

Strength: 4x8 DB Bench Press

12 Min AMRAP:

20 Wall Ball (20/14)

20 Alt Pistols

- OR -

4-6 Rounds:

800m Run/1000m Row/1 Mile Bike

- Rest 1:1 - 

5/12/20

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 4x8 SLDL (none with Tabata)

TABATA:

Burpee

Weighted Situps

KB Swings

Burpee

- OR -

E2MOM for 20 Min:

10 Front Squat @65% of 1RM

5/11/20

Shoulder Health: Turkish Get-ups

Strength: 4x8 SLDL

TABATA:

Burpee

Weighted Situps

KB Swings

Burpee

- OR -

E2MOM for 20 Min:

10 Front Squat @65% of 1RM

5/9/20

Shoulder Health: Shoulder Stamina

"Candy"

5 RFT:

20 Pullups

40 Pushups

60 Squats

- OR - 

"Maggie"

5 RFT:

20 HSPU

40 Pullups

60 Alt Pistols

5/8/20

Shoulder Health: Supinated Row + OH Carry

Strength: Make-up Day

For Time:

DB 21 Thrusters (50/35)

400m Run

15 DB Thrusters

400m Run

9 DB Thrusters

- OR - 

6-8 Rounds:

400m Run/500m Row/.5mile Bike

- Rest 1:1 - 

5/7/20

Shoulder Health: DB High Pull + Dip

Strength: 5x5 Bench Press @75%

For Time:

DB 21 Thrusters (50/35)

400m Run

15 DB Thrusters

400m Run

9 DB Thrusters

- OR - 

6-8 Rounds:

400m Run/500m Row/.5mile Bike

- Rest 1:1 - 

5/6/20

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x5 Press

10 RFT:

30 DU

10 HPC (115/75)

10 Pullups

5/5/20

Shoulder Health: Turkish Getups

Strength: 5x5 Back Squat @75%+

15 Min AMRAP:

15 DB Row (left) (50/35)

15 DB Row (right) (50/35)

50ft HS Walk

- OR -

E2MOM for 20:

10 DL @65% of 1RM

5/4/20

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 6x3 Power Clean

15 Min AMRAP:

15 DB Row (left) (50/35)

15 DB Row (right) (50/35)

50ft HS Walk

- OR -

E2MOM for 20:

10 DL @65% of 1RM

5/2/20

Shoulder Health: 1-arm DB High Pull + Dips

"Eva"

5 RFT:

800m Run

30 KB Swings (53/35)

30 Pullups

5/1/20

Shoulder Health: DB Windmill + Farmer's Carry

24-21-18-15-12-9-6-3:

Medicine Ball Cleans (20/14)

Push-ups

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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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