Workout of the Day - February 2016 Archive

2/29/16

Strength: 20 RM Back Squat & 20 RM Bench Press

 

OPEN WOD 16.1

20 Min AMRAP:

25ft OH WL (95/65)

8 Bar-Facing Burpees

25ft OH WL (95/65)

8 C2B Pullups

 

2/27/16

Strength: Make up

 

WITTMAN

7 RFT:

15 KB Swings (53/35)

15 Power Cleans (95/65)

15 Box Jumps (24/20)

 

2/26/16

Strength: 3 RM Hang Clean

 

For Time:

15 Jerks

45 Pullups

12 Jerks

36 Pullups

9 Jerks

27 Pullups

- Jerk Weight is 50% of 1 RM from DL from highest achieved on Strength WOD

 

2/25/16

Strength: 20 RM Front Squat & 20 RM Press

 

Active Recovery:

10-15 Minute Warmup

20-30 minutes of mobilizing troubled areas

 

2/24/16

Strength: 3 RM Weighted Pullups (5x5 Negative Pullups)

 

5 RFT:

5 Pistols Right Leg

20 GHD Situps

5 Pistols Left Leg

20 DB Snatches (45/35)

 

2/23/16

Strength: 3 RM Power Snatch

 

Strength WOD:

Deadlift 1-10-1-20-1-30 Reps

 

2/22/16

Strength: 20 RM Back Squat & 20 RM Bench Press.

 

"The Ghost"

6 Rounds/1 Min each:

Rowing

Burpees

Double Unders

- Rest 1 minute - 

 

2/20/16

 

FILTHY FIFTY

 

For time:

50 Box Jumps (24/20)

50 Jumping Pull-ups

50 Kettlebell Swings (53/35)

50 Walking Lunge Steps

50 Knees to Elbows

50 Push Press (45/35)

50 Hip Extensions

50 Wall Balls (20/14)

50 Burpees

50 Double Unders

 

2/19/16

 

Strength: 20 RM Front Squat & 20 RM Press @ 60% of 1 RM

 

4 RFT:

10 Box Jumps (24/20)

15 KB Swings (70/53)

400 M Run

 

2/18/16

 

Strength- 3 RM Hang Clean

 

Active Recovery:

10-15 Minute Warmup

20-30 minutes of mobilizing troubled areas

 

2/17/16

 

Strength: 5 RM Weighted Pullups/Neg. Pullups

 

Death By Burpees

 

2/16/16

 

Strength: 3 RM Power Snatch

 

Strength WOD:

Deadlift 5 x 2 @ 90% of 3 RM

 

2/15/16

 

Strength: 20 RM Back Squat & 20 RM Bench Press @ 60% of 1 RM

 

3 5-minute rounds for max reps at each station:

From 0:00-2:00, Row 400 then double-unders

From 2:00-3:00 DB push jerks (35/25)

From 3:00-4:00, Pull-ups

From 4:00-5:00, DB hang squat cleans (35/25)

- Rest 5 minutes between rounds - 

 

2/13/16

 

Strength: Makeup

 

"Blake"

4 RFT:

100ft Walking lunge w/ 45/35# plate OH

30 Box jumps (24/20)

20 Wallballs (20/14)

10 Handstand push-ups

 

2/12/16

 

Strength: 1 RM Barbell Row

 

7 Minute AMRAP:

3 Power Cleans (185/135)

9 Plyo-Pushups off 25# plate

 

2/11/16

 

Strength: 5 RM Split Squats

 

Active Recovery:

10-15 Minute Warmup

20-30 minutes of mobilizing troubled areas

 

2/10/16

 

Strength: 1 RM Push Press/Push Jerk

 

"Christine"

3 RFT:

500 M Row

12 DL (BW)

21 Box Jumps

 

2/9/16

 

Strength: 1 RM Power Clean

 

Strength WOD

10 Minute EMOM:

2 Hang Power Cleanat 75% of 1 RM of Power Clean

 

2/8/16

 

Strength: 1 RM Front Squat/OHS

 

Partner WOD
12 Minute AMRAP:
(Alternate Moves)

 

7 Power Snatch (115/85)
7 KB Swings
7 BB ROW (115/85)

 

2/6/16

 

Team WOD

 

 

 

2/5/16

 

Strength: 3 RM Barbell Row

 

"Cindy"

20 Minute AMRAP

5 Pullups

10 Pushups

15 Squats

 

2/4/16

 

Strength: 3 RM Split Squats

 

Active Recovery:

10-15 Minute Warmup

20-30 minutes of mobilizing troubled areas

 

2/3/16

 

Strength: 3 RM Front Squat/OHS

 

3 RFT:

500 M Row

25 GHD Situps

25 Hip Extensions

 

2/2/16

 

Strength: 3 RM Power Cleans

 

Strength WOD:

5 Rounds of

:10 Max Deadlifts @ 50% of 1 RM

- Rest 2:00 - 

 

2/1/16

 

Strength: 3 RM Push Press/Push Jerk

 

12 Minute AMRAP:

 

0:00 to 4:00

400 M Run

Max Thrusters (95/65)

4:00 to 8:00

400 M Run

Max SDLHP (95/65)

8:00 to 12:00

400 M Run

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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