IRON MOUNTAIN FITNESS

12/30/22

Shoulder Health: 1-RM DB High Pull + Dip

Strength: 6x3 DL

2x8/leg Split Squats

5x5 Weighted Pullups

 

12/29/22

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x5 Bench Press @75%

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"Ellen"

3RFT:

20 Burpees

21 Alt. DB Snatch (50/35)

12 DB Thrusters

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12/28/22

Shoulder Health: Shoulder Stamina/Turkish Getups

Strength: 5x5 Back Squat @75%

5x5 Strict Press @75%

2x8/leg SLDL

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12/27/22

Shoulder Health: Sup. Row + OH Carry

'When Angie Met Annie"

For Time:

100 Pullups

100 DU

100 Pushups

100 DU

100 Situps

100 DU

100 Squats

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12/26/22

Shoulder Health: Windmill + Farmer's Carry


Strength: Make-up


"Christine"


3 RFT:
    

500m Run
    

12 DL (BW)
    

21 Box Jumps (24/20)

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12/22/22

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 1RM Make-up or 5x12/leg Split Squats

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15 Min AMRAP:

3-Person Team controlled by Bike

P1: 15/12/ Cal Assault Bike

P2: 1-DB OHWL (50/35)

P3: Active Shoulder Hang

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12/21/22

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 1RM Strict Press

Max Rep Test 1-arm DB Press at @40% of 1RM

1 DL

 

 

12/20/22

Shoulder Health: Sup. Row + OH Carry

Strength: 1RM Back Squat

1 RM Bench Press

If Time,

5x10/arm DB Row

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12/19/22

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 6x3 Hang Power Snatch

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"Fight Gone Bad"

1 Min Each Move for Max Reps:

Wall Ball (20/14)

SDLHP (75/55)

Box Jumps (24/20)

Push Press (75/55)

Cal Row

- 1 Min Rest -

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12/16/22

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 6x3 Hang Power Snatch

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30 Min Partner AMRAP:

Max Distance Assault Bike

- Switch on the minute - 

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12/15/22

Shoulder Health: Shoulder Stamina

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25 Min EMOM:

Min 1: 15 GHD Situps

Min 2: 12 Split Squats (R)

Min 3: 12 Split Squats (L)

Min 4: Plank Hold

Min 5: Rest

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12/14/22

Shoulder Health: DB Windmill + Farmer's Carry

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WOOD

5 RFT:

400m Run/500m Row

10 Burpee Box Jumps (24/20)

10 SDLHP (95/65)

10 Thrusters (95/65)

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12/13/22

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 5x12 DB Bench Press + DB Row

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10 Min Ascending AMRAP (by 2, or 10 for DU):

2 Pullups

2 Hang Power Clean (95/65)

10 DU

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12/12/22

Shoulder Health: Sup. Row + OH Carry

Strength: Front Squat (5RM or 5x5@75%)

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3-Person Team 15 Min AMRAP:
P1: 200m Run

Ps: Max Rep KB Swings (53/35)

P3: OH Plate Hold (45/35)

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12/9/22

Shoulder Health: 8/arm Turkish Getups

Strength: 5x10/leg Split Squats

5x5 Weighted Pullups

5x5 Weighted Dips

5x8/leg SLDL

5x8/arm DB Bicep Curls

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12/8/22

Shoulder Health: Shoulder Stamina

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35 Min AMRAP:

800m Run

15 Burpees

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12/7/22

Shoulder Health: Sup. Row + OH Carry

Strength: Front Squat (5RM or 5x5@75%)

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25 DU

16 DB Hang lean &Jerk (50/35)

50 DU

12 DB HC&J

75 DU

8 DB HC&J

100 DU

4 DB HC&J

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12/6/22

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 5x10 DB Bench + DB Row

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5 Rounds, NFT:

10/leg DB Weighted Step-ups

10 SDLHP

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12/5/22

Shoulder Health: DB Windmill + Farmer's Carry

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Partner WOD - Split work as needed, can work simultaneously, but only 1 rower

For Time:

500m Row

50 GHD Situps

1000m Row

30 GHD Situps

2000m Row

20 GHD Situps

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12/2/22

Shoulder Health: 1-arm DB High Pull + Dip

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5 RFT:

15 L-Pullups

30 Single-leg Squats

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12/1/22

Shoulder Health: Sup. Row + OH Carry

Strength: 4x12 DB Bench + 4x12/arm DB Row

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6 RFT:

30 Cal Assault Bike

20 Alt. DB Snatch (50/35)