Workout of the Day - April 2016 Archive

4/30/16

“The Kettlebell Chipper"

 

For Time :

10 Turkish Get Ups (53/35)

20 Kettlebell Snatches

30 Kettlebell Swings

40 Goblet Squats

50 Figure 8/Hold

40 Goblet Squats

30 Kettlebell Swings

20 Kettlebell Snatches

10 Turkish Get Ups

 

4/29/16

Strength: 5 RM Barbell Row

 

LMG Baseline WOD (Retest)

3 Rounds for Reps, 1 Min Each Exercise:

OHS w/PVC to Ball

Hand Release Pushups

GHD/Abmat Situps

Push Press (75% of Press 1RM)

- 1 minute rest between rounds - 

 

4/28/16

Strength: 3RM Hang Power Snatch

 

Endurance WOD/LMG Retest:

1 Mile or 5k Time Trial

 

4/27/16

Strength: 5 RM Push Press/Push Jerk

 

"Linda"

10/9/8/7/6/5/4/3/2/1

DL (1 1/2 BW)

Bench (BW)

Clean (3/4 BW)

 

4/26/16

Strength: 5 RM Lunge/Split Squats

 

Strength WOD

5 x 5 Single Leg DL (KB/DB)
(5 on each leg) 

 

4/25/16

Strength: 3 RM DL/Clean

 

For Time:

21 DB Thrusters

400 M Run

18 DB Thrusters

400 M Run

15 DB Thrusters

400 M Run

 

4/23/16

For Time:

 

15 Squat Cleans (155/115)

30 Toes to Bar

30 Box Jumps (24/20)

15 Muscle Ups

30 Shoulders to Overhead (40/30 DB)

30 Double Unders

15 Thrusters (135/95)

30 Pullups

30 Burpees

300 ft walking lunge with (45/35) plate OH

 

4/22/16

Strength: 1 RM Push Press/Push Jerk

 

4 RFT:

20 OHS (115/85)

20 Box Jumps (30/24)

 

4/21/16

Strength- 3 RM Barbell Row

 

Endurance WOD

Run/Row:
6 x 2:00 on
1:45 off

 

4/20/16

Strength: 1 RM Hang Power Snatch

 

20 Minute AMRAP:

2 Rope Climbs

10 Ring Dips

20 GHD Situps

 

4/19/16

Strength: 5 RM Lunge/Split Squats

 

Strength WOD

Push Press

1-10-1-20-1-30 Reps

- Post total load - 

 

4/18/16

Strength: 3 RM Deadlift/Clean

 

Tabata Squat

Tabata KBS (53/35)

Tabata Squat

Tabata KBS (53/35)

 

4/16/16

COFFEY

 

800 M Run

50 Back Squat (135/95)

50 Bench Press (135/95)

800 M Run

35 Back Squat

35 Bench Press

800 M Run

20 Back Squat

20 Bench Press

800 M Run

1 Muscle Up

 

4/15/16

Strength: 3 RM DL/Clean

 

15-12-9:

Front Squats (135/95)

Pullups

- 400 M Run after each round - 

 

4/14/16

Strength: 3 RM Barbell Row

 

Endurance WOD

Run/Row:

4 x 800m

- Rest 3:00 - 

 

4/13/16

Strength: 3 RM Power Snatch

 

Partner workout

100 reps total of each movement:

- Air squats

- KB Swings (53/35)

- DB Snatch (45/35)

75 reps total of each movement:

- Abmat Situps

- Ball Slams (30/20)

- DB Push Press (45/35)

 

50 reps of each movement:

- Push-ups

- Single leg DL (53/35)

- KB Goblet Squat (53/35)

 

25 100 ft Farmers Carry (1.5/1)

 

4/12/16

Strength: 5 RM Lunge/Split Squats

 

Strength WOD

5 Sets of 10:

Bench Press w/Earthquake Bar

- Rest as needed- 

 

4/11/16

Strength: 3 RM Push Press/Push Jerk

 

Clock set for 12 Minutes:

1:00 Box Jumps (30/24)

1:00 SDLHP (115/85)

2:00 Box Jumps

2:00 SDLHP

3:00 Box Jumps

3:00 SDLHP

 

4/9/16

Strength: Make Up Day

 

Every 2 minutes for 20 Minutes (10 Rounds):

3 Position Clean + 1 Jerk

 

4/8/16

Strength: 3 RM Deadlift/Clean

 

For Time:

150 Squats

75 GHD Hip Extensions

120 Squats

60 GHD Hip Extensions

90 Squats

45 GHD Hip Extensions

 

4/7/16

Strength: 5 RM Barbell Row

 

Endurance WOD

Run or Row 8x:

1:30 on

1:30 off

 

4/6/16

Strength: 3 RM Hang Power Snatch

 

For Time:

21 Press (115/85)

800 M Run

21 Push Press (115/85)

600 M Run

21 Push Jerk (115/85)

400 M Run

 

4/5/16

Strength: 5 RM Push Press/Push Jerk

 

8 Min EMOM:

Back Squat

3 @70% of 1 RM

 

4/4/16

Strength: 5 RM Lunge/Split Squats

 

For TIme:

9-15-21

Row (Calories)

Power Snatch (115/85)

 

4/2/16

5 RFT:

800 M Run

10 Bench Press (205/135)

10 Weighted Pullups (45/35)

 

4/1/16

Strength: 1 RM Front Squat

 

Each for time:

"Annie"

50-40-30-20-10:

Double Unders

Abmat Situps

- 2 Minute Rest -

Baseline

500 M Row

40 Squats

30 Abmat Situps

20 Pushups

10 Pullups

- 2 Minute Rest -

"Jerkless Grace"

30 Power Cleans (135/95)

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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