IRON MOUNTAIN FITNESS
FORGING YOUR PATH TO PEAK FITNESS
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