Workout of the Day

1/21/20

Shoulder Health: Supinated Row + OH Carry

Strength: 5x5 Press

5K Row For Time

-OR-

12 Min AMRAP:

-Ascending by 3 -

3 Wall Ball (20/14)

3 HRPU

3 Russian Twists (20/14)

1/20/20

Shoulder Health: DB High Pull +Dip

Strength: 5x8/Leg Split Squats

5K Row For Time

-OR-

12 Min AMRAP:

-Ascending by 3 -

3 Wall Ball (20/14)

3 HRPU

3 Russian Twists (20/14)

1/18/20

"Fran"

21-15-9:

Thrusters (95/65)

Pullups

1/17/20

Shoulder Health: Supinated Row + OH Carry

Strength: 6x3 Hang Power/Squat Clean

5 RFT:

15 Burpees to Plate

30 KB Swings (53/35)

- OR - 

Flex WODs

1/16/20

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 6x3 Deadlift

5 RFT:

15 Burpees to Plate

30 KB Swings (53/35)

1/15/20

Shoulder Health: Shoulder Stamina

30 Min EMOM:

Min 1: 2 Rope Climbs

Min 2: :50 Max Heavy Jump Rope

Min 3: 5 Pulse Pushups

Min 4: 20 Walking Lunge Steps

Min 5: 15 BC Bicep Curls (45/35)

1/14/20

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 4x12/leg Split Squats

14 Min Partner AMRAP (Alternating moves):

8/5 Cal Assault Bike

10 Box Jump Overs (24/20)

10 Push Press (50/35)

1/13/20

Shoulder Health: DB High Pull + Dips

Strength: 5x5 Press @ 75%++

5 RFT:

200m Run

100m Farmer's Carry (50/35)

200m Run

20 DB Front Squats (50/35

1/11/20

Strength: EMOM for 10: 5 Push Press

"Angie"

For Time:

100 Pullups

100 Pushups

100 Squats

100 Situps

1/10/20

Shoulder Health: DB High Pull + Dips

20 Min AMRAP:

10 Strict K2E

20 Alt. Pistols

25-ft HS Walk

1/9/20

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 6x3 Deadlift

4x10/leg Split Squats

1/8/20

Shoulder Health: Shoulder Stamina

Strength: 6x3 Hang Power Clean

4 RFT:

20 Alt DB Snatch (50/35)

50 DU

20 Russian Twists (20/14)

50 DU

-OR-

Flex WODs

1/7/20

Shoulder Health: Supinated Row + OH Carry

Strength: 5x5 Front Squat @75%

4 RFT:

20 Alt DB Snatch (50/35)

50 DU

20 Russian Twists (20/14)

50 DU

1/6/20

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x5 Push Press @75+%

15 Min Team AMRAP (3):

P1: 1:00 Assault Bike

P2: Max Rep KB Swings (53/35)

P3: Plank Hold

1/4/20

Strength: E2MOM for 12 - 5 Bench Press @70%

"Christine"

3 RFT:

500m Row

12 DL (BW)

21 Box Jumps (24/20)

1/3/20

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: Technique Work

10 Min AMRAP:

10 FS (135/95)

10 C&J (135/95)

-OR- 

Flex WODs

1/2/20

Shoulder Health: Db High Pull + Dip

Strength: 5x5 Press @75% of 1RM

6 RFT:

15 GHD Situps

30-ft. DB Walking Lunges (50/35)

1/1/20

"1-1-2020"

1 Rope Climb

1 MU

20 Burpees

20 Front Squat (95/65)

20 T2B

20 Kb Swings

20 Push Press (95/65)

20 BJO (24/20)

20 Pullups

20 Snatch (95/65)

20 Situps

20 DL (95/65)

20DU

20 Thrusters (95/65)

20 Hip Extensions

20 Wall Ball (20/14)

20 Cleans (95/65)

20 Walking Lunges

20 Alt DB Snatch (50/35)

20 OHS (95/65)

20 HSPU

20 Burpees

Dec 19 Archive

Nov 19 Archive

Oct 19 Archive

Sept 19 Archive

Aug 19 Archive

July 19 Archive

Jun 19 Archive

May 19 Archive

Apr 19 Archive

Mar 19 Archive

Feb 19 Archive

Jan 19 Archive

Dec 18 Archive

Nov 18 Archive

Oct 18 Archive

Sept 18 Archive

Aug 18 Archive

July 18 Archive

June 18 Archive

May 18 Archive

Apr 18 Archive

Mar 18 Archive

Feb 18 Archive

Jan 18 Archive

Dec 17 Archive

Nov 17 Archive

Oct 17 Archive

Sept 17 Archive

Aug 17 Archive

July 17 Archive

June 17 Archive

May 17 Archive

Apr 17 Archive

Mar 17 Archive

Feb 17 Archive

Jan 17 Archive

Dec 16 Archive

Nov 16 Archive

Oct 16 Archive

Sept 16 Archive

Aug 16 Archive

July 16 Archive

June 16 Archive

May 16 Archive

Apr 16 Archive

Mar 16 Archive

Feb 16 Archive

Jan 16 Archive

Dec 15 Archive

Nov 15 Archive

Oct 15 Archive

Sept 15 Archive

Aug 15 Archive

July 15 Archive

June 15 Archive

May 15 Archive

Apr 15 Archive

Mar 15 Archive

Feb 15 Archive

Jan 15 Archive

2014 Archive

2013 Archive

 

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

 

  • w-facebook

FIND US

© 2019 Iron Mountain Fitness.