IRON MOUNTAIN FITNESS
FORGING YOUR PATH TO PEAK FITNESS
Workout of the Day - August 2019 Archive
8/31/19
DVB
For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent
8/30/19
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 20 Rep Front Squat @ 60% of 1RM
3-Person Team 12 Min AMRAP:
P1 - 200m Run
P2 - Max Reps Pushups
P3 - OH Plate Hold (45/35)
- Controlled by runner
- Score is pushups
8/29/19
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 4x12 Split Squats
"Linda"
10-9-8-7-6-5-4-3-2-1:
Deadlift (1 1/2 BW)
Bench Press (BW)
Power Clean (3/4 BW)
_OR -
Flex WODs
8/28/19
Shoulder Health: Shoulder Stamina
"Linda"
10-9-8-7-6-5-4-3-2-1:
Deadlift (1 1/2 BW)
Bench Press (BW)
Power Clean (3/4 BW)
8/27/19
Shoulder Health: DB High Pull + Dips
21-15-9:
Back Squat (BW)
Calories on Rower
8/26/19
Shoulder Health: Supinated Row + OH Carry
Strength: 4x12 DB Bench Press
For Time:
30 DB Push Press (50/35)
50 DU
20 DB PP
100 DU
10 DB PP
200 DU
8/24/19
HOLLYWOOD
For Time:
2K Run
22 Wall Ball (30/20)
22 Muscle Ups
22 Wall Ball
22 Power Clean (185/135)
22 Wall Ball
2 K Run
8/23/19
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 6x3 Power Snatch/Snatch
"Helen"
5 RFT:
400m Run
21 KB Swings (53/35)
12 Pullups
- OR-
Flex WODs
8/22/19
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 20 Rep Front Squat @55% of 1 RM
"Helen"
5 RFT:
400m Run
21 KB Swings (53/35)
12 Pullups
- OR-
Flex WODs
8/21/19
Shoulder Health: Shoulder Stamina
Strength: 4x10 Split Squats
16 Min E2MOM:
DL/Clean/Shoulder to Overhead
RX: 115-135-155-185-225-255-275-315
Scaled: 75-95-115/135/155/175/195/205
8/20/19
Shoulder Health: Supinated Row + OH Carry
25 Min EMOM:
Min 1: 15 GHD Situps
Min 2: 60 Heavy Rope
Min 3: :50 Plank
Min 4: 12 HSPU
Min 5: 15/12 Cal Assault Bike
8/19/19
Shoulder Health: DB High Pull + Dips
Strength: 5x8 DB Bench Press
14 Min Team AMRAP:
P1 - 400m Row
P2 - Max Reps Wall Ball (20/14)
P3 - Farmer's Carry Static Hold (50/35)
8/17/19
ARTIE
20 Min AMRAP:
5 Pullups
10 Pushups
15 Squats
5 Pullups
10 Thrusters (95/65)
8/16/19
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 20 Rep Front Squat @50% of 1RM
12 Min Partner AMRAP:
8 DL (225/155)(135/95)
8 Box Jump Overs (24/20)
16 Alt DB Snatch (50/35)(35/20)
- Partners alternate moves -
- OR -
Flex WODs
8/15/19
Shoulder Health: DB High Pull + Dips
Strength: 4x8 Split Squats
12 Min Partner AMRAP:
8 DL (225/155)(135/95)
8 Box Jump Overs (24/20)
16 Alt DB Snatch (50/35)(35/20)
- Partners alternate moves -
- OR -
Flex WODs
8/14/19
Shoulder Health: Shoulder Stamina
Strength: 6x3 Power Snatch/Snatch
21-15-9:
Power Snatch (95/65)
Toes to Bar
8/13/19
Shoulder Health: Supinated Row + OH Carry
JENNIFER
26 Min AMRAP:
10 Pullups
15 KB Swings (53/35)
20 Box Jumps (24/20)
8/12/19
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 4x8 DB Bench Press
1 RM Front Squat
8/10/19
DEL
For Time:
25 Burpees
400m Run w/ med ball (20/14)
25 weighted pull-ups (20/10 DB)
400m Run w/ med ball (20/14)
25 HSPU
400m Run w/ med ball (20/14)
25 C2B Pullups
400m Run w/ med ball (20/14)
25 Burpees
8/9/19
Shoulder Health: DB High Pull + Dips
For Time:
200m Run
30 Alt DB Snatch (50/35)
400m Run
30 Alt DB Snatch (50/35)
800m Run
30 Alt DB Snatch (50/35)
400m Run
30 Alt DB Snatch (50/35)
200m Run
8/8/19
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5 RM Back Squat E2MOM at 75+%
10 Min AMRAP (Partner):
Max Rep Burpees
- At the start of each minute, 1 partner does 5 thrusters (95/65). Partners alternate thrusters, each partner doing 5 sets tota. Partners can split burpees as desired, but only one athlete may work at a time.
8/7/19
Shoulder Health: Shoulder Stamina
"Christine"
3 RFT:
500m Row
12 Deadlift (BW)
21 Box Jumps (24/20)
- OR -
Flex WODs
8/6/19
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x5 Bench Press E2MOM @75+%
"Christine"
3 RFT:
500m Row
12 Deadlift (BW)
21 Box Jumps (24/20)
8/5/19
Shoulder Health: Supinated Row + OH Carry
Strength: 5x5 E2MOM @75+%
25 Min EMOM:
15/12 Cal Assault Bike
2 Rope Climbs
:50 Max Walking Lunge Steps
6 Back Extensions
:50 Active Shoulder Hang
8/3/19
BULL
2 RFT:
200 DU
50 OHS (135/95)
50 Pullups
1 Mile Run
8/2/19
Shoulder Health: DB Windmill + Farmer's Carry
3 RFT:
400m Run
15 Thrusters (135/95)
21 Inverted Burpees
8/1/19
Shoulder Health: Supinated Row + OH Carry
Strength: 5x5 Bench Press E2MOM @75+%
"The Ghost"
- OR -
Flex WODs