Workout of the Day

2/26/21

Shoulder Health: 1-arm DB High Pull + Dips

Strength: 5RM Push Press

5x12/arm DB Row

4x10 SLDL

4x10 DB Bench

3x10 3-way BB Bicep Curl

2/25/21

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5RM Front Squat

"Ingrid"

10 RFT:

3 Snatch (135/95)

3 Burpee over Bar

2/24/21

Shoulder Health: Supinated Row + OH Carry

Strength: 4x12 Split Squats

3 RFT:

800m Run

30 Pullups

40 Pushups

50 Squats

2/23/21

Shoulder Health: Shoulder Stamina

Strength: 6x3 Power Clean

5 Rounds:

5 Min Rowing or A.B.

- 5 Min Rest - 

2/22/21

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x5 Weighted Pullups or Dips

4 RFT:

15 GHD (20 AbMat)

30 Thrusters (65/45)

45 DU (90 singles)

2/20/21

Shoulder Health: 1-arm DB Press + C2B Pullups

MARTIN

For time, with a partner:

2,000-m row
100 bodyweight deadlifts
50 thrusters (65/95 lb.)
1,000-m row
100 hand-release push-ups
50 pull-ups
500-m row
100 sit-ups
100 wall-ball shots (14/20 lb.)

2/19/21

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 6x3 Power Clean

LANE

5 Rounds for Max Reps

Hang Power Snatch (3/4 BW)

HSPU

2/18/21

Shoulder Health: DB High Pull + Dips

Strength: Warm up for Back Squat

20 Min AMRAP:

25 Burpees

15 BW Back Squats

2/17/21

Shoulder Health: Turkish Getups

Strength: 5x5 Weighted Pullups or Dips

3 RFT:

100 DU

33 KB Swings (53/35)

22 Box Jumps (24/20)

2/16/21

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 4x10 Split Squats

5x12/arm DB Row

4x8 SLDL

4x8 DB Bench Press

4x8 BB Bicep Curls

2/15/21

Shoulder Health: Shoulder Stamina

Strength: 5 RM Push Press

7 RFT:

150/100m Row with as few puls as possible

1 BW Front for each pull

- Reset rower each round -

2/13/21

Shoulder Health: 1-arm DB Press + C2B Pullups

ANDI:

For Time:

100 Hang Power Snatch (65/45)

100 Push Press

100 SDLHP

100 Front Squat

2/12/21

Shoulder Health: Supinated Row + OH Carry

Strength: 5x5 Weighted Pullups + Dips

12 Min AMRAP:

20 GHD Situps

10 Left-arm DB OHWL (50/35)

10 Right-arm DB OHWL (50/35)

2/11/21

Shoulder Health: Turkish Getups

Strength: 6x3 power Clean

20 Min AMRAP:

4 Strict Pullups

8 Pushups w/ feet on box

12 MBC (20/14)

2/10/21

Shoulder Health: Shoulder Stamina

Strength: 4x8 Split Squats

5x12/arm DB Row

6x3 Hang Power Snatch

4x8/arm DB Bicep Curls

2/9/21

Shoulder Health: DB High Pull + Dips

Strength: 5x5 Push Press

4-6 Rounds:

800m Run/Row or 1 Mile A.B.

- Rest 3:00 - 

2/8/21

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x5 Front Squat

"Task Tabata"

300 Reps For Time, Following Pattern:

:20 Pullups

:10 Rest

:20 Pushups

:10 Rest

:20 Situps

:10 Rest

:20 Squats

:10 Rest

2/6/21

Shoulder Health: 1-arm DB Press + C2B Pullups

3 RFT:

10 DB Snatch left (50/35)

10 OH Lunge left

10 DB Snatch right

10 OH Lunge right

10 DB Clean left

10 Front Squat left

10 DB Clean right

10 OH Front Squat right

2/5/21

Shoulder Health: 8/arm Turkish Getups

Strength: 5x12/arm DB Row

"Grettel"

10 RFT:

3 C&J (135/95)

3 Burpee over Bar

2/4/21

Shoulder Health: Supinated Row + OH Carry

Strength: 5x12/leg Single-Arm DB OHWL Steps

3 RFT:

500m Row or 25/20 Cal. A.B.

21 KB Swings (53/35)

12 Pullups

2/3/21

Shoulder Health: DB High Pull + Dip

Strength: 5 RM Bench Press

E3MOM

- or - 

8-12 Rounds:

200m Run/250m Row/1:00 A.B.

- Rest 1:00 - 

2/2/21

Shoulder Health: DB Windmill + Farmer's Carry

Strength: X

30 Min E3MOM:

10-10-8-8-6-6-4-4-2-2:

Back Squat (increase weight each set as possible)

2/1/21

Shoulder Health: Shoulder Stamina

Strength: 5 RM Press

4 RFT:

100 DU

25 Wall Ball (20/14)

15 GHD/25 AbMat Situps

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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