Workout of the Day - July 2020 Archive

7/31/20

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x5 Back or OHS @75%+ of 1RM

5x1/leg SLDL

5x12/arm DB Row

- OR -

3 Rounds:

200m Run

14 DB Push Press (50/35)

28 Ring Rows

7/30/20

Shoulder Health: Shoulder Stamina

Strength: 6x3 HPC or HSC

5x1/leg SLDL

5x12/arm DB Row

7/29/20

Shoulder Health: Turkish Getups

Strength: 5x5 Strict Press @75%+ of 1RM

Patrter WOD - Switch as needed

30-20-10:

Cal Assault Bike

Snatch (155/105)(115/75)

7/28/20

Shoulder Health: DB High Pull + Dips

Strength: 5x5 Bench Press @75%+ of 1RM

For Time:

20 Power Clean (135/95)

40 Alt. DB Snatch (50/35)

60 GHD Situps

80 WL Steps

100 DU

- OR -

4-8 Rounds:

400m Run

- Rest 1:1 -

7/27/20

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x5 Back Squat  @75%+ of 1RM

For Time:

20 Power Clean (135/95)

40 Alt. DB Snatch (50/35)

60 GHD Situps

80 WL Steps

100 DU

7/25/20

Shoulder Health: Shoulder Stamina

 

"Zeus"

3 RFT
30 Wall Ball (20/14)
30 SDLHP (75/55)
30 Box Jump (24/20)
30 Push Press (75/55)
30 Cal Row
30 Push-ups
10 BW Back Squat

7/24/20

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 6x3 HPC or HSC

5 RFT:

1/3 Mile Run

1:00 Plank

10 DB Bench Press (50/35)

15 GHD or 20 AbMat Situps

7/23/20

Shoulder Health: DB High Pull + Dips

Strength: 5x5 Back Squat or OHS @75%+ of 1RM

"DG"

10 Min AMRAP:

8 T2B

8 DB Thrusters (35/25)

12 DB WL Steps (35/25)

- OR -

2-3 Rounds (Run/Row/AB):

60 on/60 off

60 on/45 off

60 on/30 off

60 on/15 off

7/22/20

Shoulder Health: Supinated Row + OH Carry

Strength: 5x5 Press @75%+ of 1RM

"DG"

10 Min AMRAP:

8 T2B

8 DB Thrusters (35/25)

12 DB WL Steps (35/25)

- OR -

2-3 Rounds (Run/Row/AB):

60 on/60 off

60 on/45 off

60 on/30 off

60 on/15 off

7/21/20

Shoulder Health: Turkish Get-ups

Strength: 5x5 Bench Press @75%+ of 1RM

DORK

6 RFT:

60 DU

30 KB Swings (53/35)

15 Burpees

- OR -

5x12/Leg Split Squats

6x3 Hang Power Snatch

7/20/20

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x5 Back Squat  @75%+ of 1RM

DORK

6 RFT:

60 DU

30 KB Swings (53/35)

15 Burpees

7/18/20

Shoulder Health: Shoulder Stamina

25 Min AMRAP:

25 SDLHP (65/45)

25 Pushups

25 Thrusters (65/45)

25 GHD Situps

/17/20

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x5 Press @75% of 1RM

21-15-9:

BW Back Squat

T2B

- OR - 

2000m Row Time Trial - all out effort

7/16/20

Shoulder Health: 8/arm Turkish Getups

Strength: 5x5 Bench Press @75% of 1RM

21-15-9:

BW Back Squat

T2B

- OR - 

2000m Row Time Trial - all out effort

7/15/20

Shoulder Health: DB High Pull + Dip / Sup. Row + OH Carry

Strength: 6x3 HPC or HSC

20 Min EMOM:

1 DL + 1 Clean + 1 S2O

7/14/20

PAUL PENA

7 rounds, each for time of:
100-meter sprint
19 KB Swings (72/53)
10 burpee box jumps (24/20)
- Rest 3 minutes - 

7/13/20

Shoulder Health: Shoulder Stamina

Strength: 5x5 Back Squat @75% of 1RM

12 RFT (Partner WOD - Alt. Moves):

12 Alt. DB Snatch (50/35)(35/20)

12 Alt. FR Lunges (50/35)(35/20)

6 Thrusters (95/65)(65/45)

7/11/20

Matt 16

For time:
16 deadlift (275/185)
16 hang power clean (185/135)
16 push press (135/95)
Run 800 meters
16 deadlifts, (275/185)
16 hang power clean (185/135)
16 push press (135/95)
Run 800 meters
16 deadlifts, 275 lb.
16 hang power clean (185/135)
16 push press (135/95)

7/10/20

Shoulder Health: 1-arm DB High Pull + Dips

Strength: 5x5 Back or OHS @75% of 1RM

3 RFT:

200m Farmer's Carry

200m Run

20 Alt DB Snatch (50/35)

- OR -

JERRY

For Time:

1 Mile Run

2000m Row

1 Mile Run

7/9/20

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x5 Bench Press @75% of 1RM

3 RFT:

200m Farmer's Carry

200m Run

20 Alt DB Snatch (50/35)

7/8/20

Shoulder Health: Turkish Get-ups

Strength: 5x5 Strict Press @75% of 1RM

10-9-8-7-6-5-4-3-2-1:

BW power Clean

HSPU

7/7/20

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x5 Back Squat @75% of 1RM

EMILY

-OR -

5 RFT:

20 GHD Situps

20 Cal Row

7/6/20

EMILY

10 RFT:

30 DU

15 Pullups

30 Squats

100m Sprint

- Rest 2 Min -

7/4/20

Shoulder Health: Shoulder Stamina

"4th of July 1776"

4 RFT:

400m Run

24 Toes to Bar

24 Box Jumps (24/20)

24 Goblet Squats (55/35)

24 HRPU

24 Cal Bike/Row (alt. each round

24 Squats

7/3/20

Shoulder Health: Turkish Get-ups

Strength: 5x5 Back Squat @75% of 1RM

10 Min AMRAP:

10 Burpees

20 Wall Ball (20/14)

7/2/20

Shoulder Health: Supinated Row + OH Carry

Strength: 5x5 Press @75% of 1RM

E2MOM for 20 Min:

10 DL @65% of 1RM

7/1/20

Shoulder Health: DB High Pull + Dips

5 RFT:

12 Hang Power Clean and Jerk (115/75)

9 Thruster

6 Power Snatch

OPENING HOURS

See our Classes page for a schedule of our current class hours.

ADDRESS

920 East Main St.
Abingdon, VA 24210
paulgadola@gmail.com

Call or Text 276.492.8127

 

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