IRON MOUNTAIN FITNESS

Workout of the Day - April 2020 Archive

4/30/20

Shoulder Health: Turkish Get-ups

Strength: 6x3 Deadlift

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5 Min AMRAP:

30 DU

20 Jumping Lunges

10 Pullups

- Rest 5 -

Repeat

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- OR -

E2MOM for 20 Min:

10 Press @65%

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4/29/20

Shoulder Health: Supinated Row + OH Carry

Strength: 5x5 Back Squat @75%

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5 Min AMRAP:

30 DU

20 Jumping Lunges

10 Pullups

- Rest 5 -

Repeat

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- OR -

E2MOM for 20 Min:

10 Press @65%

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4/28/20

Shoulder Health: Shoulder Stamina

Strength: 6x3 Power Clean

SYLB WOD 3

For Time:

50 DB DL (50/35)
50 AbMat Situps
50 Box Step-ups (24/20)

50 Single-arm DB Thrusters (50/35)

- OR - 

1 Mile Time Trial Run/Row

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4/27/20

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x5 Bench Press

SYLB WOD 3

For Time:

50 DB DL (50/35)
50 AbMat Situps
50 Box Step-ups (24/20)

50 Single-arm DB Thrusters (50/35)

- OR - 

1 Mile Time Trial Run/Row

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4/25/20

"Karen"

For Time:

150 Wall Ball

Then:

"Annie"

50-40-30-20-10:

DU

AbMat Situps

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4/24/20

Shoulder Health: 1-arm DB Press + C2B Pullups

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10 RFT:

200m Run

10 DB OHS (50/35)

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4/23/20

Shoulder Health: Shoulder Stamina

Strength: 5x5 Press

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SYLB #2
For Time:

100 DU

21 Burpees

75 DU

15 Burpees

50 DU

9 Burpees

- OR - 

E2MOM for 20 Min:

10 Back Squats at 70%

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4/22/20

Shoulder Health: Sup. Row + OH Carry

Strength: 6x3 Power Clean

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SYLB #2
For Time:

100 DU

21 Burpees

75 DU

15 Burpees

50 DU

9 Burpees

- OR - 

E2MOM for 20 Min:

10 Back Squats at 70%
 

4/21/20

Shoulder Health: 8 Turkish Get-ups each arm

Strength: 5x5 Bench Press

13.2
10 Min AMRAP:

5 S2O (115/75)75/55)

10 DL (same)

15 BJ (24/20)

- OR - 

Run/Row:

3 Rounds:

60 on/60 off

60 on/45 off

60 on/30 off

60 on/15 off

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4/20/20

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 5x5 Bench Press

13.2
10 Min AMRAP:

5 S2O (115/75)75/55)

10 DL (same)

15 BJ (24/20)

- OR - 

Run/Row:

3 Rounds:

60 on/60 off

60 on/45 off

60 on/30 off

60 on/15 off

​

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4/18/20

Shoulder Health: 1-arm DB Press + C2B Pullups

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"Grace"

For Time:

30 C&J (135/95)

- and/or -

"Isabel"

For Time:

30 Snatch (135/95)

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4/17/20

Shoulder Health: Supinated Row + OH Carry

Strength: 5x5 Back Squat (5x12 Goblet Squat)

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

DU

GHD Sit-ups (AbMat)

DL (185/125) (SLDL - 35/20)

​

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4/16/20

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 6x3 Power Clean

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"Double Helen"

3 RFT:

800, Run

42 KB Swings (53/35)

24 Pullups

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4/15/20

Shoulder Health: Turkish Get-ups

Strength: 5x5 Press (5x12 DB Press)

​

10 Min AMRAP:

10 Squats

9 Alt DB Snatch (right arm) (50/35)

10 Pushups

9 Alt DB Snatch (left arm) (50/35)

​

- OR -

5000m Run/Row or 10 Mile Bike

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4/14/20

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x5 Bench Press (5x12 DB BP)

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10 Min AMRAP:

10 Squats

9 Alt DB Snatch (right arm) (50/35)

10 Pushups

9 Alt DB Snatch (left arm) (50/35)

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- OR -

5000m Run/Row or 10 Mile Bike

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4/13/20

Shoulder Health: Shoulder Stamina

Strength: 6x3 DL

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3 RFT:

250m Row/400m Run

21 DB Thrusters (35/20)

12 C2B Pullups (DB Row/BB Row)

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4/11/20

Shoulder Health: -arm DB Press + C2B Pullups

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"Diane"

21-15-9:

DL (225/155)

HSPU

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4/10/20

Shoulder Health: Turkish Get-ups

Strength: 5x5 Press (5x10 DB Press)

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16 Min EMOM

Min 1: Plank

Min 2: Side Plank

Min 3: Side Plank

Min 4: Rest

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4/9/20

Shoulder Health: DB High Pull + Dip

Strength: 6x3 Power Clean

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3 Rounds - Max Reps Each

1 Min DB FS

- Rest 1 Min -

1 Min Cal Row/AB

- Rest 1 Min -

1 Min Alt DB Snatch

-Rest 1 Min -

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4/8/20

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x5 Bench Press (5x10 DB BP)

​

"Helen"

3 RFT:

400m Run

21 KB Swings (53/35)

12 Pullups

​

- OR - 

400m-800m-1200m-1600m Run/Row

- Rest 1:1 - 

4/7/20

Shoulder Health: Shoulder Stamina

Strength: 6x3 Deadlift (5x10 SLDL)

​

"Helen"

3 RFT:

400m Run

21 KB Swings (53/35)

12 Pullups

​

- OR - 

400m-800m-1200m-1600m Run/Row

- Rest 1:1 - 

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4/6/20

Shoulder Health: Supinated Row + OH Carry

Strength: 5x5 Back Squat (5x10 Goblet Squat)

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15-12-9-6-3:

DB Hang C&J (50/35)

Box Jump (24/20)

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4/4/20

Shoulder Health: DB Windmill + Farmer's Carry

​

"Jackie"

For Time:

1000m Row

50 Thrusters (45/35)

30 Pullups

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4/3/20

Shoulder Health: Shoulder Stamina

Strength: 6x3 DL or 5x10 SLDL

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Recovery WOD:

3 Rounds, Not For Time (light/med weight)

15 KB Swings

15 GHD Situps

15 Hip Extensions

15 Bench Press
15 Pullups

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4/2/20

Shoulder Health: Turkish Getups

Strength: 5x5 Press

​

6-8 Rounds:

400m Run/500m Row/.5 Mile Bike

- Rest 1:1 - 

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4/1/20

Shoulder Health: Supinated Row + OH Carry

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On a 15 Min Clock:

5 Rounds:

:20 DL, :10 Rest

:20 Pushups, :10 Rest

5 Rounds:

:20 Squat Clean, :10 Rest

:20 Pullups, :10 Rest

5 Rounds:

:20 Hang Power Snatch, :10 Rest

:20 Situps, :10 Rest