IRON MOUNTAIN FITNESS
FORGING YOUR PATH TO PEAK FITNESS
Workout of the Day
10/4/22
Shoulder Health: Shoulder Stamina
On a 25-Min Clock, 5 Rounds of:
50 on/10 off
40 on/20 off
30 on/30 off
20 on/40 off
10 on/50 off
10/3/22
Shoulder Health: DB Windmill + Farmer's Carry
Strength: Strict Press (5RM or 5x5 @75%)
11 Min AMRAP:
6 DL (75% of 1RM)
6 Burpees over Bar
6 Pullups
9/30/22
Shoulder Health: Supinated Row + OH Carry
Strength: Back Squat (5RM or 5x5 @75%)
8-12 Rounds:
200m Run or 250m Row or 400m Bike
- Rest 1:1 -
- Continue until form or pace deteriorates, or 12 rounds
9/29/22
Shoulder Health: Shoulder Stamina
"Friendly Fran"
3 RFT:
21 Thrusters (115/85)
21 C2B Pullups
9/28/22
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x5 Bench Press + 5x8/arm DB Row
6x3 DL
5x5 Weighted Dips
9/27/22
Shoulder Health: 8/arm Turkish Getups
Strength: 6x3 Hang Power Clean
Mixed Pair Tabata
Pair 1:
Pushups
Situps
Pair 2:
Squats
KB Swings
- Alternate b/w 2 movements in tabata style, then switch moves. Then, repeat
9/26/22
Shoulder Health: 1-arm DB High Pull + Dip
Strength: Strict Press (5RM or 5x5@75% of 1RM)
3 RFT:
200m Run
30 Alt. DB Snatch (50/35)
15 Box Jump Overs (24/20)
9/23/22
Shoulder Health: Supinated Row + OH Carry
5 Rounds, NFT:
10 Strict HSPU
20 GHD Situps
9/22/22
Shoulder Health: Shoulder Stamina
1RM DL
1RM Bench Press
5x5 Weighted Dips
9/21/22
Shoulder Health: 8/arm Turkish Getups
5 RFT:
15 S2O (95/65)
12 C2B Pullups
9 SDLHP (95/65)
9/20/22
Shoulder Health: 1-arm DB High Pull + Dip
30 Min Max Distance Row or Bike
9/19/22
Shoulder Health: DB Windmill + Farmer's Carry
1RM Back Squat
1RM Strict Press
DB Max Reps Test (40% of 1RM each arm)
9/16/22
Shoulder Health: Turkish Getups, 1-arm DB High Pull + Dip
Strength: 5x5 Strict Press
7RFT:
30 DU
3 Hang Squat Snatch or Hang Power Snatch
9/15/22
Shoulder Health: Shoulder Stamina
Strength: 5x12 DB Bench
5 RFT:
15 DB Hang Power Clean (50/35)
10 DB Push Press (50/35)
3 Rope Climbs
9/14/22
Shoulder Health: Supinated Row + OH Carry
20 Min AMRAP:
200m Run
10 Pushups
20 Situps
30 Squats
9/13/22
Shoulder Health: DB Windmill + Farmer's Carry
Partner WOD
84-60-36:
Cal Row
DB Step-ups (35/20)(20")
9/12/22
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x12/leg SLDL
5x12 Thrusters
9/9/22
Shoulder Health: Shoulder Stamina
Strength: 5x10 DB Bench Press
5 RFT:
50-ft. DB FR Lunge (50/35)
25 Pullups
9/8/22
Shoulder Health: Sup. Row + OH Carry
16 Min EMOM:
4 Deficit DL
8 DB Strict Press
4 OH Squat
8 Alt. DB Snatch (50/35)
9/7/22
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x10/leg SLDL
KERRIE
10 RFT:
100m Sprint
5 Burpees
20 Situps
15 Pushups
100m Sprint
- Rest 2 Min -
9/6/22
Shoulder Health:8/arm Turkish Getups
Strength: 5x10 Thrusters
21-15-9:
SDLHP (115/85)
BJ (30/24)
9/5/22
LABOR DAY WOD
9/2/22
Shoulder Health: Shoulder Stamina
Strength: 5x5 Strict Press
7 RFT:
200m Run
7 HPS (115/85)
9/1/22
Shoulder Health: 8/arm Turkish Getups
Strength: 5x8 DB Bench Press
5x8/arm DB Row
6x3 DL
5x5 Weighted Dips or Negative Pullups
2014 Archive
2013 Archive
