IRON MOUNTAIN FITNESS

Workout of the Day - August 2016 Archive

8/31/16

"EVA"

5 RFT:
800 M Run
30 KB Swings
30 Pullups

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8/30/16

Strength: 1RM Weighted Pullups/5x5 Neg. PUs

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15 Minute EMOM:
1 Clean pull w/pause 
1 Clean Pull
1 Clean

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8/29/16

Strength: 20 Rep Front Squat/Bench Press 

 

5 RFT:
10 Hang Power Snatch (75/55)
20 Pushups
30 Double Unders

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8/27/16

Foundational Movements Class

8/26/16

Strength: 3 RM Barbell Row

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1000 M Row
then 5 Rounds:
20 Hip Extensions/GM
:20 Max Hollow Hold
20 Box Jumps (24/20)
:20 Max Plank Hold from Hands

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8/25/16

Strength: 20 Rep Back Squat/Press 

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5 Rounds, Each for Time:
Run 800 M
- rest 3 minutes - 

8/24/16

Strength: 3 RM Skill Work/Mobility

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"Back and Forth"
- 2 Rounds of each pair before moving on - 

20 Thrusters (115/85)(95/65 Masters)(75/55 Scaled) 
12 Bar Muscle Ups (20 pull-ups or 30 Ring Rows

20 Toe to Bar (30 Weighted Situps)
20 Overhead Squats (115/85)(95/65 Masters) (75/55 Scaled)

10 Squat Snatch (135/95) (95/65 Masters/Scaled)
20 Bar Facing Burpees

20 Bar Facing Burpees 
10 Squat Clean (185/125) (135/85 Masters/Scaled)

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8/23/16

Strength: 3 RM Weighted Pullups/5x5 Neg. PUs

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"Bear Down" from BCB

4 Rounds in 9 minutes for total weight

1 Squat Clean 
1 Shoulder to Overhead
1 Back Squat 
1 Shoulder to Overhead
1 Overhead Squat

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8/22/16

Strength- 20 Rep FS/Bench Press

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"All In" from Beer City Beatdown

Teams of 4 (2 athletes work at a time)
- Teams may divide each couplet in any fashion. However, the team may not progress to the next couplet until all reps in the previous couplet have been completed.

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For Time: 

100 Cal Row
75 KB Snatch (alt) (53/35 Rx/Masters)(35/26)

100 Box Jumps (30/24)(24/20 Masters/Scaled)
50 S2O (155/95)(135/75 masters)(95/55)

100 Wall Balls (20/14)
50 DL (275/175) (225/145 Masters/Scaled)

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8/20/16

Strength: Make-up Day

HAPPY 70th TRUDY!

For Time:

70 Thrusters (75/55)

70 Cal Row

70 Pull Ups

70 Double Unders

70 You pick!

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8/19/16

Strength: 20 Reps of Back Squat/Bench Press

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3 Rounds:
- 1 Minute of Max reps of each -

KB Swings (53/35)
GHD/Abmat Situps
Row for Calories 
Slam Balls
Walking Lunge Steps

- 1 Minute Rest between rounds - 

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8/18/16

Strength- Skill work/Mobility

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Endurance WOD:

Run or Row
2 Mile Time Trial

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8/17/16

Strength- 5RM Barbell Row

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From the 2015 Beer City Beatdown

As a team of 4, 2 partners start from each end

For time:

100 Wall Ball (20/14)(14/10) 
100 Toes to Bar (hanging knee raises) 
400 Double Unders (600 singles) 
100 Shoulder-to-over (135/95)(95/55) 
100 Box Jump over (30/24)(30/24)

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8/16/16

Strength: 5 RM Weighted Pullups/5x5 Neg. PUs

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7 Minutes for 1 Rep Max of:
Snatch +

Hang Snatch +
Overhead Squat
- 2 minute rest - 
"Isabel" 

30 Power Snatch (135/95)

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8/15/16

Strength: 20 Reps Front Squat/Press

21-15-9:
Hang Power Cleans (115/85)
Chest to Bar Pullups

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8/13/16

JOSHIE:

3RFT:

21 DB Snatch (right arm) (40/30#)
21 L Pull-ups
21 DB Snatch (left arm) (40/30#)
21 L Pull-ups

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8/12/16

SMALL
3 RFT:
1000 M Row
50 Burpees
50 Box Jumps (24/20)
800 M Run

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8/11/16

Strength: 1 RM Hang Power Snatch

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Endurance WOD:

10 200 M Sprints
- Rest as needed between sprints - 

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8/10/16

Strength: 1 RM Front Squat/OHS

Partner WOD For Time:
10 DL each partner (225/125, 185/95) 
25 Burpees (total)
Lift and toss (60/6ft wall)(40/4ft wall)
8 DL

40 Burpees (100/6, 60/4)
6 DL

50 Burpees
Lift and toss (150/6, 100/4)

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8/9/16

Strength: 1 RM Power Clean

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Strength WOD:
1 RM Back Squat 
1 RM Press
1 RM Bench Press

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8/8/16

Strength: 1 RM Push Press/Push Jerk

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3 RFT: 

70 KB Swings (53/35) (35/26)

Run 200 yards holding rope

70 Goblet Squats

Run 200 yards holding rope

- rest 5 minutes - 

1 RM Hang Clean (4 min cap for each partner)

Max Double Unders/Singles (2 min for each partner)

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8/6/16

Strength: Make-Up Day

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For Time:

75  Pullups

500 M Row

75 Pushups

500 M Row

50 Pullups

500 M Row

50 Pushups

500 M Row

25 Pullups

500 M Row

25 Pushups

500 M Row

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8/5/16

Strength: 3 RM Hang Power Snatch

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CF Games Event 7

"Double DT"
10 RFT:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

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8/4/16

Strength: 3 RM Power Clean

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CF Games Event 4
500 M Swim (Rowing)

- 5 Minute Rest

Event 12  "Suicide Sprint"
840 M Shuttle Sprint

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8/3/16

Strength: 3 RM Front Squat/OHS

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CF Games Event 8 
"Climbing Snail"

3 RFT:
500 M Run
2 rope ascents
40 ft tire flip
2 rope ascents

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8/2/16

Strength- Mobility/Skill Work

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CF Games Event 6

10 Squat Cleans (245 / 165 lb.), by 2:00
8 squat cleans (265 / 180 lb.), by 4:00
6 squat cleans (285 / 195 lb.), by 6:00
4 squat cleans (305 / 205 lb.), by 8:00
2 squat cleans (325 / 215 lb.), by 11:00

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8/1/16

Strength- 3 RM Push Press/Push Jerk

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CF Games Event 3

For Time:
50 Wall Ball (30/20)
25 Med Ball GHD Situps
200 M Hill Sprint with Med Ball

- 3 Minute Rest - 

Event 10
For Time:
40 Box Jumps
20 Med Ball Cleans