IRON MOUNTAIN FITNESS

Workout of the Day - December 2016 Archive

12/31/16

McGHEE Partner WOD

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30 Min AMRAP:

5 Deadlifts (275/185)
13 Push-ups
9 Box jumps (24/20)

- Partners alternate rounds - 

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12/30/16

Strength: 1 RM Power Clean/Squat Clean

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For Time:
1000 M Row
:60 Max Pullups
50 GHD Hip Extensions (25/15 plate)
500 M Row
:60 Max Pullups
25 GHD Hip Extensions (25/15 plate)

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12/29/16

Strength: 1 RM Front Squat

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For Time:
10 Squat Cleans (135/95)
50 GHD Situps
8 SC
40 GHD Situps
6 SC
30 GHD Situps
4 SC
20 GHD Situps
2 SC
10 GHD Situps

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12/28/16

Strength: 1 RM Bench Press

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1 Rep Max DL

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12/27/16

Strength: 1 RM Press

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10 Minute AMRAP:
25 Double Unders
12 Wall Ball (20/14)

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12/26/16

Strength: 1 RM Back Squat

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8 Minute AMRAP:
21 Hand-Release Push ups
15 KB Swings (72/53)
9 Toes-to-Bar

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12/24/16

MATT 16

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For time:
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.

12/23/16

Strength: 3 RM Power Clean/Squat Clean

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27-21-15:
Thrusters (95/65)
Pullups

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12/22/16

Strength: 20 Rep Front Squat/Press 

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10 Minute AMRAP:
15 Power Clean (95/75)
25 Double Unders
10 Push ups

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12/21/16

Strength: 20 Rep Bench Press

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5 Rounds
0:30 Lunges, 0:30 off
0:30 Rope Climb, 30 off
0:30 Ring Dips, 30 off

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12/20/16

Strength: 5 RM Barbell Row

For Time:
7500m Row

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12/19/16

Strength: 20 Rep Back Squat

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"Fight Gone Bad"

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12/17/16

Christmas Team WOD

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12 Days of Christmas:

1 300m Row/Run

2 Snatch (155/105)

3 Thrusters (155/105)

4 Muscle-Ups

5 Burpees

6 Toes to Bar

7 Chest to Bar Pullups

8 KB Swings (70/53)

9 Box Jumps (24/20)

10 HSPU

11 Ground to Overhead (155/105)

12 Man Makers (45/35 DB)

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12/16/16

Strength: 3RM Power Clean/Squat Clean

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4 Rounds:
 200-ft Farmer's Carry (65/45 DB)
20 Alternating DB Snatch (65/45)
1:00 Plank Hold

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12/15/16

Strength: 20 Rep Front Squat/Bench Press 

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7 Minute AMRAP:
10 SDLHP (135/95)
10 Toes to bar

- 3 Minute Rest - 

7 Min AMRAP:
Burpees

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12/14/16

0 Minute AMRAP:
500m Row
Max Reps Double Unders

Partner WOD-alternate- controlled by Rower. Max distance rowed and total Double Unders 

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12/13/16

Strength: 5 RM Barbell Row

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"Grace"
For Time
30 C&J (135/95)

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12/12/16

Strength: 20 Rep Back Squat/Press

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5 RFT:

10 Deadlift @60% of 1 RM

10 Box Jumps (24/20)

10 DB Bench (65/45)

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12/10/16

Strength: Make-up Day

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TOM

25 Min AMRAP:

7 Muscle-ups

11 Thrusters (155/115)

14 Toes to Bar

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12/9/16

Strength: 5RM Barbell Row

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20 Minute AMRAP:

50 Double Unders
100-ft Walking Lunge
100-ft Bear Crawl

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12/8/16

Strength: 20 Rep Front Squat/Bench Press

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50-40-30-20-10:
GHD Situps
KB Swings (72/53)

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12/7/16

Strength: Skill Work/Mobility

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7 Minute AMRAP:
1 Snatch (205/155)
3 Clean and Jerk (205/155)

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12/6/16

Strength: 3RM Power Clean/Squat Clean

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"Chelsea"

30 Minute EMOM:

5 Pullups
10 Pushups
15 Squats

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12/5/16

Strength: 20 Rep Back Squat/Press

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For Time:

400 m row/1 min rest
800m row/2 min rest
1200/3 min rest
1600m row

12/3/16

Strength: Make-up Day

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4 RFT:

400m Row

10 KB Swings (70/55)

50' OH Walking Lunge (115/75)

10 Burpees

50' OH Walking Lunge

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12/2/16

Strength: 3RM Power Clean/Squat Clean

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40-30-20-10:
Toes to Bar
Wall Ball (20/14)
- Rest 5 minutes - 
40-30-20-10:
Hip Extensions (25/15 plate)
Wall Ball (20/14)

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12/1/16

Strength: 20 Rep Front Squat/Bench Press

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21-15-9:
Deadlift (275/185)
Burpees over barbell