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

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.