IRON MOUNTAIN FITNESS
FORGING YOUR PATH TO PEAK FITNESS
Workout of the Day
5/20/22
Shoulder Health: DB Windmill + Farmer's Carry
"Candy"
5 RFT:
20 Pullups
40 Pushups
60 Squats
5/19/22
Shoulder Health: 8/arm Turkish Getups
Strength: Push Press 4x10 DB Weighted Step-ups
Run/Row/Bike/Ski
400m
800m
1200m
1600m
- Rest 1:1 -
5/18/22
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 4x10 DB Bench Press
Front or OHS (5RM or 5x5 @75%)
6x3 Hang Clean or HPC - or - 6x3 Power Snatch
5/17/22
Shoulder Health: Supinated Row + OH Carry
Strength: Push Press (5RM or 5x5 @75%)
20 Min EMOM:
15/12 Cal Assault Bike
15 DB Row (right arm)
:50 Plank Hold
15 DB Row (left arm)
5/16/22
Shoulder Health: Shoulder Stamina
"Over the Box Kelly"
5 RFT:
400m Run
30 BJO (24/20)
30 Wall Ball (20/14)
5/13/22
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 4x8/leg Weighted Box Step-ups
3RFT:
500m Row
21 Burpees
400m Run
- Rest 3 Min -
5/12/22
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 6x3 Hang Power Clean/Hang Clean
50-40-30-20-10:
KB Swings (53/35)
DU
5/11/22
Shoulder Health: Shoulder Stamina
Strength: 4x8 DB Bench Press
Front Desk or OHS (5x5 @75%)
5x5 Weighted Dips
6x3 Power Snatch
5/10/22
Shoulder Health: Supinated Row + OH Carry
Strength: Push Press (5RM or 5x5 @75%)
Row/Assault Bike/Ski Erg
On a 25-Min Clock, 5 Rounds:
:50 on/:10 off
:40 on/:20 off
:30 on/:30 off
:20 on/:40 off
:10 on/:50 off
- OR -
"Cindy"
5/9/22
Shoulder Health: 8/arm Turkish Getups
"Cindy"
20 Min AMRAP:
5 Pullups
10 Pushups
15 Squats
5/6/22
Shoulder Health: 8/arm Turkish Getups
Strength: Back Squat (5x15 @55%+)
5x10 DB Row
5x5 Weighted Dips
5x12 SLDL
5/5/22
Shoulder Health: Supinated Row + OH Carry
Strength: 5x12 DB Press
8-10 Rounds:
200m Run/250m Row/500m Row
- Rest 1:30 -
5/4/22
Shoulder Health: 1-arm DB Press + C2B Pullups
"Linda"
10-9-8-7-6-5-4-3-2-1:
DL (1 1/2 BW)
Bench Press (BW)
Clean (3/4 BW)
5/3/22
Shoulder Health: Supinated Row + OH Carry
Strength: 5x10/leg SLDL
"Karen"
150 Wall Ball For Time
5/2/22
Shoulder Health: DB Windmill + Farmer's Carry
"The Ghost"
6 Rounds, 1 Min Each:
Cal Row
Burpees
DU
-Rest-
2014 Archive
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