IRON MOUNTAIN FITNESS
FORGING YOUR PATH TO PEAK FITNESS
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