Workout of the Day - April 2015 Archive

 

4/30/15

Strength: 3 RM Deadlift

 

"Jackie"

 

For Time:

1000 M Row

50 Thrusters (45/35)

30 Pullups

 

4/29/15

Strength: 3 RM Front Squat/OHS

 

5 RM Overhead Walking Lunge Steps

 

4/28/15

"Shawn"

For Time:

Run 5 Miles (Run in 5 Minute intervals, stopping after each to complete 50 Squats and 50 Pushups)

 

4/27/15

Strength: 3 RM Bench Press/Push Press

 

10 Minute AMRAP:

5 Shoulder to Overhead (115/75)

10 Deadlift 

15 Box Jumps

 

4/25/15

For Time:

750m Row

15 Front Squats (155/105)

30 C2B Pullups

60 Double Unders

10 FS

20 C2B

40 DUs

5 FS

10 C2B

20 DUs

750m Row

 

4/24/15

Strength: Snatch Progression work

 

"Nancy"

5 RFT:

400 M Run

15 OHS (95/65)

 

4/23/15

Strength: 3 RM Power Clean

 

For Time:

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

Hand release burpees 

Box jump overs 24/20

 

4/22/15

Strength: 5 RM Bench Press/Push Press

 

20 Front Rack Walking Lunge Steps

- Every 2 minutes for 20 minutes -

 

4/21/15

Strength: 5 RM Front Squat/OHS

 

For Time:

1000 M Run

30 HSPU

1000 M Row

 

4/20/15

Strength: 3 RM Deadlift

 

"FOO"

13 Bench Press (170/105)

then, 20 Min AMRAP:

7 Chest to Bar

77 Double Unders

2 Squat Clean Thrusters (170/105)

28 Situps

 

4/18/15

Every 6 minutes for 30 minutes:

500m Row

12 Deadlifts (185/125)

12 Burpee box jump overs

 

4/17/15

Strength: 1 RM Hang Power Clean

 

21-15-9:

Wall Balls (20/14)

Chest to Bar Pullups

 

4/16/15

Strength: 1 RM Back Squat

 

8 Minute AMRAP:

Ground to Overhead (115/75)

Split Jumps

- Start with 2 reps, ascend by 2 - 

 

4/15/15

Strength: 1 RM Barbell Row/Weighted Pullups

 

12 Minute EMOM:

Minute 1: 3 High Hang Power Snatch

Minute 2: 3 Hang Power Snatch

Minute 3: 3 Power Snatch

- Increase weight after every 3 minutes -

 

4/14/15

Strength: 1 RM Press/Push Jerk

 

5 RFT:

20 Box Jumps (30/24)

20 GHD Situps

20 Hip Extensions

 

4/13/15

"Manion"

7 RFT:
400 M Run
29 Back Squats (135/95)

 

4/11/15

400 M Run

"Light Fran" (21-15-9 Thrusters (75/55)/ Pullups)

800 M Run

"Light Fran"

400 M Run

 

4/10/15

Strength: Make up/Skill Work

 

For Time:

Accumulate 1 Min L-Sit Hold

30 DB Snatches (50/35)

30 DB Bench Press (50/35)3

0 DB Snatches (50/35)

Accumulate 1 Min L-Sit Hold

 

4/9/15

Strength: 3 RM Barbell Row/Weighted Pullup

 

For Time:

60 Cal Row

50 KB Swings (70/53)

40 Cal Row

30 KB Swings

20 Cal Row

10 KB Swings

 

4/8/15

Strength: 3 RM Hang Power Clean

 

12 Minute EMOM:

1 High Hang Power Snatch

1 Hang Power Snatch

1 Power Snatch

 

4/7/15

Strength: 3 Press/Push Jerk

 

"Mary"

20 Minute AMRAP:

5 HSPU

10 Pistols

15 Pullups

 

4/6/15

Strength: 3 RM Back Squats

 

"DT"

5 RFT:

12 DL (155/115)

9 Hang Power Cleans

6 Push Jerks

 

4/4/15

3 X 8 min AMRAP:

3 Power Cleans (135/95)

6 Front Squats (same bar)

9 Burpees over bar

12 Pull-ups

- 2 min rest in between -

 

4/3/15

Strength: 3 RM Hang Power Clean

 

4 RFT:

500 M Row

10 Overhead Squats (155/115)

 

4/2/15

Strength: Makeup or Skill work

 

"Paul"

5 RFT:

50 Double Unders

35 Knees to Elbows

20 Yard OH Walking Lunge (185/135)

 

4/1/15

Strength: 5 RM BB Row/Weighted Pullups

 

15 Min. EMOM:

1 Snatch Deadlift

1 Snatch Pull

1 Power Snatch

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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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