Workout of the Day - December 2015

12/31/15

Strength: 1 RM Power Snatch

 

Active Recovery:

10-15 Minute Warmup

20-30 minutes of mobilizing troubled areas

 

12/30/15

Strength: 1 RM Deadlift

 

15 Minute AMRAP:

5 Squat Cleans (155/115)

5 Burpees over BB

 

12/29/15

Strength: 1 RM Power Clean

 

Strength WOD:

Split Jerk 3-3-3-3-3-3-3

 

12/28/15

Strength:

20 RM Front Squat/Back Squat (60% of 1 RM +15#) 20 RM Press/Bench Press (60% of 1 RM + 15#)

 

"Helen"

3 RFT:

400 M Run

21 KB Swings (53/35)

12 Pullups

 

12/26/15

Strength:

20 RM Front Squat/Back Squat (60% of 1 RM +10#) 20 RM Press/Bench Press (60% of 1 RM + 10#)

 

21-15-9 For Time:

Calorie Row

OH Plate Lunges (45/25)

Pullups

 

12/23/15

5 RFT:

10 Deadlift (225/155)

10 Snatch (75/55)

10 HSPU

10 Snatch (75/55)

 

12/22/15

Strength: 1 RM Weighted Pullups

 

8 Minute EMOM:

2 Split Jerks @ 60% of 1 RM

 

12/21/15

Strength:

20 RM Front Squat/Back Squat (60% of 1 RM +10#) 20 RM Press/Bench Press (60% of 1 RM + 10#)

 

For Time:

2000 M Row

40 Russian KB Swings (72/53)

80 Toes to Bar

40 Russian KB Swings (72/53)

2000 M Row

 

12/19/15

The 12 Days of Christmas - Team WOD

 

25 Min AMRAP:

1 Man Maker in a Pear Tree (35/25)

2 Power Cleans (75/55)

3 Push Press (75/55)

4 AbMat Situps

5 Golden Ring Dips

6 Boxes Jumping (24/20)

7 Squats a Thrusting

8 Kettlebells Swinging (53/35)

9 Lunges Walking (45/35 plate)

10 Frogs a Leaping

11 Pushups Pushing

12 Calories Rowing

 

12/18/15

Strength:

20 RM Squat (Front or Back) 

20 RM Press (Shoulder or Bench)

 

"Fight Gone Bad"

3-5 rounds, each move for 1 minute:

Wall Ball (20/14)

SDLHP (75/55)

Box Jump (24/20)

Push Press (75/55)

Row (Cal)

- Rest 1 minute between each round

 

12/17/15

Strength: 3RM Weighted Pullups

 

Active Recovery:

10-15 Minute Warmup

20-30 minutes of mobilizing troubled areas

 

12/16/15

Strength: 3 RM DL

 

800 M Run (for time)

- then 8 Minute AMRAP:

8 Chest to Bar Pullups (4 Negatives)

8 Alternating DB Snatch (55/35)

- then 800 M Run (for time)

 

12/15/15

Strength: 3 RM Power Snatch

 

5 Rounds, on every 2 minutes:

0:15 Max Hang Power Clean @ 65% of 1 RM

 

12/14/15

Strength:

20 RM Squat (Front or Back)

20 RM Press (Shoulder or Bench)

 

12 Minute AMRAP:

10 Burpees

25 Double Unders

 

12/12/15

Strength: Barbell Row 5 RM

 

SHAM

7 RFT:

11 body-weight deadlifts

100-meter sprint

 

12/11/15

Strength: 

20 RM Front Squat @60% of 1 RM

20 Bench Press @60% of 1 RM

 

10 Min AMRAP:

20 Box Jumps (24/20)

10 HSPU

 

12/10/15

Strength: 5RM Weighted Pullups

 

Active Recovery:

10-15 Minute Warmup

then

20-30 minutes of mobilizing troubled areas

 

12/9/15

Strength: 3 RM DL

 

3 RFT:

50 M Walking Lunge Steps

20 KB Swings (53/35)

400 M Run

 

12/8/15

Strength: 3 RM Power Snatch

 

10 Minute EMOM:

2 Push Press @65% of 3 RM

 

12/7/15

Strength:

20 RM Back Squat @60% of 1 RM
20 RM Press @60% of 1 RM

 

8 Minute AMRAP:
- Ascending by 2 each round -

2 Hand Release Pushups
2 MBC (20/14)

 

12/5/15

Strength: 1 RM Weighted Pullups

 

"LYNNE"
- 5 Rounds for max reps. No time component - 

BW Bench Press
Pull-ups

 

 

12/4/15

Strength: 1 RM Power Snatch

 

20 Min AMRAP:

20 Cal Row

10 Burpees, over BB

5 Thrusters (185/125)

 

12/3/15

Strength: 3 RM Barbell Row

 

Active Recovery:

10-15 Minute Warmup

then

20-30 minutes of mobilizing troubled areas

 

12/2/15

Strength: 1 RM Back Squat

 

8 Minute AMRAP:

16 Double Unders

8 Toes to Bar

2 Clean & Jerks (185/135)

 

12/1/15

Clean, 1 RM
Bench Press, 1 RM
OHS 1 RM

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

 

  • w-facebook

FIND US

© 2019 Iron Mountain Fitness.