Workout of the Day - Dec 2019 Archive

12/31/19

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 4x8/leg Split Squats

6x3 Deadlift

- Build up each set to a heavy 3 - 

12/30/19

Shoulder Health: Supinated Row + OH Carry

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

20 Min AMRAP:

5 C2B Pullups

10 Ring Pushups

20 Box Step-ups (30/24)

12/28/19

FORREST

3RFT:

20 L-Pullups

30 T2B

40 Burpees

800m Run

12/27/19

Shoulder Health: DB High Pull + Dip

CrossFit Total

1RM Back Squat

1RM Press

1RM Deadlift

-OR-

21-15-9:

Bench Press (185/125)

Squat Clean (125/95)

-OR-

Flex Endurance WOD

12/26/19

Shoulder Health: DB Windmill + Farmer's Carry

CrossFit Total

1RM Back Squat

1RM Press

1RM Deadlift

12/24/19

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 1 RM Bench Press

13.2

10 Min AMRAP:

5 S2O (115/75)(75/55)

10 DL (115/75)(75/55)

15 Box Jumps (24/20)

 _OR - 

Flex Endurance WOD

12/23/19

Shoulder Health: Supinated Row + OH Carry

Strength: 1 RM Bench Press

13.2

10 Min AMRAP:

5 S2O (115/75)(75/55)

10 DL (115/75)(75/55)

15 Box Jumps (24/20)

12/21/19

JOHNSON

20 Min AMRAP:

9 DL (245/165)

8 MU

9 Squat Clean (155/105)

12/20/19

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x12/leg SLDL

3 RFT:

30 KB Swings (53/35)

20 T2B

10 Alternating SL Squats

12/19/19

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 6x3 Power/Squat Snatch

"Fight Gone Bad"

5 Rounds:

- 1:00 Each Move - 

Wall Ball (20/14)(14/10)

SDLHP (75/55)(55/35)

Box Jumps (24/20)(20/20 step-ups)

Push Press (75/55)(55/35)

Cal Row

- OR- 

Flex WODs

12/18/19

Shoulder Health: Shoulder Health

"Fight Gone Bad"

5 Rounds:

- 1:00 Each Move - 

Wall Ball (20/14)(14/10)

SDLHP (75/55)(55/35)

Box Jumps (24/20)(20/20 step-ups)

Push Press (75/55)(55/35)

Cal Row

12/17/19

Shoulder Health: Supinated Row + OH Carry

Strength: 5x12 DB Push Press

200m Run/250m Row/400m Bike

8 HPS (95/65)(65/45)

16 DB Row (8 each arm) (50/35)

12/16/19

Shoulder Health: DB High Pull + Dip

Strength: 5x5 Bench Press @75++%

E2MOM for 12 Min:

10 Back Squat @60%

12/14/19

BULGER

10 RFT:

150m Run

7 C2B Pullups

7 Front Squat (95/65)

7 HSPU

12/13/19

"The 12 Days of Christmas"

1 Man Maker (50/35)

2 Power Clean (95/65)

3 Push Press (95/65)

4 GHD Situps

5 Gold Ring Dips

6 Boxes Jumping

7 Squats-a-thrusting (95/65)

8 KB Swinging

9 Walking Lunges (45# OH)

10 Bar-facing Burpees

11 Toes to Bar

12 Calories Rowing

12/12/19

Shoulder Health: DB High Pull + Dip

Strength: 6x3 Power/Squat Snatch

For Time:

"Karen"

150 Wall Ball

"Annie"

50-40-30-20-10:

DU

Situps

- OR -

Flex WODs

12/11/19

Shoulder Health: Shoulder Stamina

Strength: 5x5 Bench Press @ 75++%

For Time:

"Karen"

150 Wall Ball

"Annie"

50-40-30-20-10:

DU

Situps

12/10/19

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 10 Back Squat @70% of 1 RM

4 RFT (Partner):

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

12 DB FRWL (same)

12 BJO (24/20) (24/20 step-ups)

12/9/19

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x10 DB Push Press

4 Rounds:

2:00 Max Cal Bike

- Rest 1:00 - 

2:00 Max Cal Row

- Rest 1:00 - 

12/7/19

DANNY

20 Min AMRAP:

30 Box Jumps (24/20)

20 Push Press (115/75)

30 Pullups

12/6/19

Shoulder Health: DB High Pull + Dip

Strength: 6x3 Power Clean/Squat Clean

21-15-9:

Deadlift (275/185)

Inverted Burpees

12/5/19

Shoulder Health: DB Windmill + Farmer's Carry

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

3 RFT:

400m Run/500m Row/800m Bike

12 Power Cleans (135/95)

21 GHD Situps (AbMat)

12/4/19

Shoulder Health: Shoulder Stamina

Strength: 5x8/Leg SLDL

Front Squat: 5x5 @75++% of 1 RM

Weighted Pullups: 5x5

Increase weight if possible

- Rest 1 Min b/w sets - 

12/3/19

Shoulder Health: Supinated Row + OH Carry

Strength: 5x8 DB Push Press

50-40-30-20-10:

DU

KB Swings (53/35)

Pushups

- OR - 

Flex WODs

12/2/19

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 10 Rep Back Squat @65% of 1 RM

50-40-30-20-10:

DU

KB Swings (53/35)

Pushups

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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