IRON MOUNTAIN FITNESS
FORGING YOUR PATH TO PEAK FITNESS
Workout of the Day - November 2019 Archive
11/30/19
OMAR
For Time:
10 Thrusters (95/65)
15 Bar-facing Burpees
20 Thrusters (95/65)
25 Bar-facing Burpees
30 Thrusters (95/65)
35 Bar-facing Burpees
11/29/19
"Thanksgiving with the Girls"
11/27/19
Shoulder Health: Shoulder Health
Strength: 5x5 Bench Press @75+%
14 Min Team AMRAP:
P1: 20/15 Cal Assault Bike
P2: Max Reps Alt DB Snatch (50/35)
P3: Max Reps Alt DB Curl (35/20)
11/26/19
Shoulder Health: DB High Pull + Dips
Strength: 4x12 SLDL
15 Min E3MOM:
10 T2B
10 HPC (135/95)
- Rest remainder of 3 Min -
11/25/19
Shoulder Health: Supinated Row + OH Carry
Strength: 20 Rep Back Squat @60%
7 Min AMRAP:
10 KB Swings (53/35)
10 DB Push Press (50/35)
- Rest 3 Min -
7 Min AMRAP:
250m Row
12 HRPU
- 3 Min Rest -
7 Min ARMAP:
50 Cal Bike
Max Rep BJO (24/20)
11/23/19
OMAR
3 RFT:
25 MU
100 Squats
35 GHD Situps
11/22/19
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 4x10 DB Push Press
20 Min EMOM:
Min 1: 10 Ring Dips/Dips
Min 2: 10/lef SLDL
Min 3: 16 Slosh Pipe WL Steps
Min 4: 2 Rope Climbs
11/21/19
Shoulder Health: DB High Pull + Dips
Strength: 6x3 Power/Squat Snatch
"Filthy Fifty"
For Time:
50 Box Jump (24/20)
50 Pullups
50 KB Swings (53/35)
50 WL Steps
50 Knees to Elbows
50 Push Press (45/35)
50 Hip Extensions
50 Wall Ball (20/14)
50 Burpees
50 Double Unders
- OR -
Flex WODs
11/20/19
Shoulder Health: Shoulder Stamina
"Filthy Fifty"
For Time:
50 Box Jump (24/20)
50 Pullups
50 KB Swings (53/35)
50 WL Steps
50 Knees to Elbows
50 Push Press (45/35)
50 Hip Extensions
50 Wall Ball (20/14)
50 Burpees
50 Double Unders
11/19/19
Shoulder Health: Supinated Row + OH Carry
Strength: 5x5 Bench Press @75+%
3 RFT:
15 Squat Snatch
20 Decline Pushups (20")
11/18/19
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 20 Rep Back Squat @55% of 1 RM
30 Min Partner WOD:
Max Cal Assault Bike
11/16/19
NICKMAN
10 RFT (with 55/35 and 35/20 DBs):
200m Farmer's Carry with both DBs
10 Weighted Pullups (35/20)
20 Alternating DB Snatch (55/35)
11/15/19
Shoulder Health: DB High Pull + Dips
Strength: Make-up or Flex WODs
5 RFT:
15 Power Cleans (95/65)
15 BJO (24/20)
11/14/19
Shoulder Health: Supinated Row + OH Carry
Strength: 6x3 Power/Squat Snatch
4 RFT:
10 HSPU
20 GHD Situps
30 HRPU
40 KB Swings (53/35)
- or -
Flex WODs
11/13/19
Shoulder Health: Shoulder Health
Strength: Make-up or Flex WODs
4 RFT:
10 HSPU
20 GHD Situps
30 HRPU
40 KB Swings (53/35)
11/12/19
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 20 Rep Back Squat @50% of 1RM
4x8: DB Push Press
4x8 SLDL
11/11/19
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x5 Bench Press
14 Min AMRAP:
20 Walking Lunge Steps
200 DU
1:00 Plank Hold
11/9/19
RJ
5 RFT:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups
11/8/19
Open 20.5
For Time, Partitioned any way:
40 MUs
80 Cal Row
120 Wall Ball (20/14)
11/7/19
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x5 @75++% of 1RM
3 Person Team 12-Min AMRAP:
P1- 250m Row
P2- Max Rep KB Swings (53/35)
P3- DL Hold (95/65)
11/6/19
Shoulder Health: Shoulder Stamina
Strength: 6x3 DL and/or 6/3 Power/Squat Clean
10 x 10 DB Bench Press
- Rest at least 1 min B/W sets -
11/5/19
Shoulder Health: 1-arm DB Press + C2B Pullups
Tabata -
Burpees
Assault Bike
Plank Hold
Rower
Heavy Rope
- Rest 3 min between each -
11/4/19
Shoulder Health: Supinated Row + OH Carry
Open 20.4
-
For Time
-
30 Box Jumps (24/20 in)
-
15 Clean-and-Jerks (95/65 lb)
-
30 Box Jumps (24/20 in)
-
15 Clean-and-Jerks (135/85 lb)
-
30 Box Jumps (24/20 in)
-
10 Clean-and-Jerks (185/115 lb)
-
30 Single-Leg Squats
-
10 Clean-and-Jerks (225/145 lb)
-
30 Single-Leg Squats
-
5 Clean-and-Jerks (275/175 lb)
-
30 Single-Leg Squats
-
5 Clean-and-Jerks (315/205 lb)
-
-
Time cap: 20 minutes
11/2/19
RAHOI
12 Min AMRAP:
12 Box Jumps (24/20)
6 Thrusters (95/65)
6 Bar-facing burpees
11/1/19
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 6x3 Power Clean/Squat Clean
3RFT:
400m Run
8 HPC (95/65)
16 T2B