IRON MOUNTAIN FITNESS
FORGING YOUR PATH TO PEAK FITNESS
Workout of the Day - April 2021 Archive
4/30/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x5 Back Squat @75%
8-12 400m Runs
- Rest 1:1 -
4/29/21
Shoulder Health: Supinated Row + OH Carry
Strength: 5x10 DB Press
For Time:
120 Wall Ball (20/14)
120 Cal Row
4/28/21
Shoulder Health: Shoulder Stamina
Strength: 5x5 Front Squat @75% of 1 RM
9-6-3:
Snatch (185/135)
Burpee BJO (24/20)
4/27/21
Shoulder Health: DB High Pull + Dip/Turkish Getups
24 Min EMOM:
Min 1: GHD Situps
Min 2: Rope Climbs
Min 3: Pistols
4/26/21
Shoulder Health: Tom House Exercises
Strength: 5x5 Bench Press @75% of 1RM
"Double Helen"
3 RFT:
800m Run
42 KB Swings (53/35)
24 Pullps
4/24/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 4x8 SLDL
3 RFT:
10 SHSPU
8 DB Hang Power Clean
50 DU
- Rest 1 Min -
3 RFT:
10 Kipping HSPU
8 DB S2O
50 DU
4/23/21
Shoulder Health: 1-arm DB High Pull + Dips
Strength: 5x5 Back Squat @75% of 1 RM
LMG Testing
- OR -
4 RFT:
400m Run
50 Walking Lunges
4/22/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 1 RM Bench Press
LMG Testing
1500m Row
- Rest -
3 Rounds Max Reps:
Air Squats
Box Jumps
Situps
KB Swings
- Rest 1 Min -
4/21/21
Shoulder Health: DB High Pull + Dips
Strength: 5x8 DB Press
20 Min EMOM (max reps for each):
Min 1: Push Press
Min 2: DB Row (right arm)
Min 3: Split Squats
Min 4: DB Row (left arm)
4/20/21
Shoulder Health: Shoulder Stamina
Strength: 5x5 Front Squat @75%
10 Min AMRAP:
50 DU
100m Farmer's Carry (50/35)
4/19/21
Shoulder Health: Supinated Row + OH Carry
Strength: 6x3 Power Snatch or Snatch
3 RFT:
200m Run
20 K2E
200m Run
20 DB Thrusters (50/35)
4/17/21
Shoulder Health: Supinated Row + OH Carry
DERMYER
37 Min Partner AMRAP:
A: 400m Run
B:
10 BBJO (24/20)
15 WB (20/14)
20 Situps
*Switch every run
4/16/21
Shoulder Health: Shoulder Stamina
Strength: 5x5 Front Squat @75%
5x5 Bench Press @75%
5x10/arm DB Row
15x10/leg Split Squat
- OR -
400m Run/Row
800m Run/Row
1200m Run/Row
1600m Run/Row
- Rest 1:1 -
4/15/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 4x12 DB Press
10 RFT:
200m Run
12 KB Swings (53/35)
6 Pullups
4/14/21
Shoulder Health: Turkish Getups
Strength: 6x3 Power Snatch
5x5 Bench Press @75%
5x10/arm DB Row
15x10/leg Split Squat
- OR -
400m Run/Row
800m Run/Row
1200m Run/Row
1600m Run/Row
- Rest 1:1 -
4/13/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x5 Back Squat @75%
21-15-9:
Push Press (75/55)
Situps
- Rest 5 Min -
21-15-9:
Deadlift (185/135)
Situps
4/12/21
Shoulder Health: Tom House Exercises
Partner WOD For Time:
5000m Row
200 WB (20/14)
30 MU
*Switch every 500m
*Work simultaneously
4/10/21
Shoulder Health: DB Windmill + Farmer's Carry
28 Min EMOM:
Min 1: 15 GHD Situps
Min 2: 15 Good Mornings
Min 3: 10 Thrusters (135/95)
Min 4: 10 C&J (135/95)
4/9/21
Shoulder Health: Turkish Getups
Strength: 4x10 DB Press
"Helen for 5 Rounds"
400m Run
21 KB Swings (53/35)
12 Pullups
4/8/21
Shoulder Health: Supinated Row + OH Carry
Strength: 5x5 Bench Press @75%
4 RFT:
10/leg SLDL
10 Weighted Pullups
10/leg Split Squat
10 Push Press
4/7/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x5 Front Squat @75%
5 RFT:
30 Alt. DB Snatch (50/35)
15/12 Cal Assault Bike
4/6/21
Shoulder Health: 1-arm DB High Pull + Dips
Strength: 6x3 Power or Squat Snatch
4 RFT:
50m DB Walking Lunge (50/35)
350m DB Farmer's Carry (50/35)
4/5/21
Shoulder Health: Shoulder Stamina
Strength: 5x5 Back Squat @75%
"Longest Mile"
10 Burpees
10 Squats
10 Pushups
10 Situps
- 100m Run b/w each movement -
4/3/21
Shoulder Health: 1-arm DB High Pull + Dips
WHITE
5 RFT:
3 Rope Climbs
10 T2B
21 OHWL with 45# plate
400m Run
4/2/21
Shoulder Health: Shoulder Stamina
Strength: 5x5 Front Squat @75%
3-4 Rounds (on/off):
60/60
60/45
60/30
60/15
60/2:30
- OR -
20 Min AMRAP:
10/leg SLDL
10 Weighted Dips
10/leg Split Squat
10 Push Press
- Pick challenging weight for 10 Reps -
4/1/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x5 Bench Press @75%
50-40-30-20-10:
Cal Row
Wall Ball (20/14)