Workout of the Day - April 2018 Archive 

4/30/18

Shoulder Health: 1 arm DB Press + Chest to Bar Pull-ups

Strength: 3RM Bench Press

800m Run TIME TRIAL

Thruster
3-3-3-3-3-3-3

4/28/18

Strength: Make-up Day

"Elizabeth"

21-15-9

Clean (135/95)

Ring Dips

4/27/18

Strength: 5 RM Bench Press

Shoulder Health- 1 Arm DB High Pull & Dip

Tabata This!
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

4/26/18

Shoulder Health- 2 Arm Overhead Carry + Supinated BB Row

2 Rounds for Max Reps:
2:00 Press (135/95)
2:00 Front Squat (225/145)
2:00 Deadlifts (315/215)
- Rest 1 Minute between each -

4/25/18

Shoulder Stamina

Every 2 Minutes for 10 Minutes (5 Sets):

3 Power Snatch

4/24/18

Strength- Hang Power Clean or Hang Clean (6 Sets of 3 Reps)

Shoulder Health- 1 Arm DB Press + Chest to Bar Pull-ups

HANSEN
5 RFT:

30 KB Swings (72/53)
30 Burpees
30 GHD Sit-ups

4/23/18

Strength- Split Squats (5 Sets of 8 Reps)

Shoulder Health- 1 Arm DB Windmill + Farmer's Carry

10 Minute AMRAP:
10 Toes to Bars
10 SDLHP (95/65)

4/21/18

IRON MOUNTAIN MELTDOWN
 

4/20/18

Make-up Strength

4 RFT:
15 Box Jumps (36/30)
400 M Row

4/19/18

Mobility/Skill Work

20 Minute EMOM:
15/12 Calories Assault Bike
12 Slosh Pipe WL Steps
12 SDLHP (95/75)
12 Ball Slams (50/30)
50ft Bear Crawl

4/18/18

"Double Helen"


3 RFT:
800 M Run
42 KB Swings (53/35)
24 Pull-ups

4/17/18

Strength: Bench Press 1RM

21-15-9:
Front Squat (135/95)
HSPU

4/16/18

Strength: Split Squats (4 sets of 12 Reps/leg) Increase weight on each set if possible

"Seven Deadly Sins"
10 C2B Pullups
20 T2B
30 Deadlifts (185/135)
100 Double Unders
30 Box Jumps (24/20)
20 Burpees
10 Cleans (185/135)

4/14/18

HERO WOD TAMA

For Time
800 M Single-arm Farmers Carry (45/35)
31 Toes to Bar
31 Push-ups
31 Front Squats (95/65)
400m Single-arm Farmers Carry (95/65)
31 Toes to Bar
31 Push-ups
31 Hang Power Cleans (135/95)
200m Single-arm Farmers Carry (135/95)

4/13/18

Strength: Front Squat (6 sets of 3 Reps) (~90% of 1RM)

Every 2 Minutes for 10 Minutes:
3 Hang Power Snatch

4/12/18

Double Under Clinic

5 RFT:
20 Double Unders
50ft Weighted FR WL (53/35)

4/11/18

Strength- Bench Press (6sets of 3 Reps) (Should be approx 90% of 1RM)

4x400m Run:
- Rest 90 seconds between each - 

4/10/18

"Barbara"

5 Rounds/Rest 3 minutes between rounds:

20 Pullups
30 Pushups
40 Situps
50 Squats

4/9/18

Split Squats (4 sets of 10/leg)

15-12-9-6-3:
DB Hang Clean & Jerks (50/35)
Knees to Elbows

4/7/18

Tabata (rest 1 minute between each):
C2B Pull-ups
Sit-ups
Seated Shoulder Presses (75/55)
Hip Extensions
Jumping Back Squats (75/55)

4/6/18

Strength: Hang Power Clean/Hang Clean (6 sets of 3 reps)

"Kelly"
5 RFT:
400m Run
30 Box Jumps (24/20)
30 Wall Ball (20/14)

4/5/18

Strength: Split Squats (4 Sets of 8 Reps/leg)

7 Minute AMRAP:
15 Calorie Row
15 Push-ups

4/4/18

Accessory Work: Shoulder Stamina

Strength: Bench Press 5x5

Clean & Jerk
3-3-3-3-3

4/3/18

Strength: Mobility/Skill Work

5 RFT:
400 M Run
15 Thrusters (95/65)

4/2/18

Strength: Front Squat (5x5)

20 Min EMOM:
15/12 Cal Assault Bike
15 DB Bench (50/40)
:50 Plank Hold
3 Rope Climbs
15 Supinated BB Row (75/55)

3/31/18

Strength: Make-up Day

3 RFT:

50 GHD Situps

25 Strict HSPU

3/30/18

Strength: 1 RM Make-up

For Time:
2000 M Row
100 Wall Ball (20/14)
20 Toes To Bar

3/29/18

Make up or Skill Work/Mobility

10 Minute AMRAP:
50ft Walking Lunge Steps (53/35 KB)
10 DB Power Cleans (50/35)
10 Hand Release Pushups

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Abingdon, VA 24210
paulgadola@gmail.com

Call or Text 276.492.8127

 

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