Workout of the Day - February 2020 Archive

2/29/20

"Sneak Attack"

10 RFT:

10 Thrusters (95/65)

10 Bar over Burpees

10 Cal Assault Bike

2/28/20

Shoulder Health: DB High Pull + Dip

Strength: 6x3 Hang Power/Squat Snatch

"Seven Deadly Sins"

For Time:

10 C2B Pullups

20 T2B

30 DL (185/135)

100 DU

30 Box Jumps (24/20)

20 Burpees

10 Cleans (185/135)

- OR -

Flex WODs

2/27/20

Shoulder Health: Supinated Row + OH Carry

Strength: 4x12 DB Bench Press

"Seven Deadly Sins"

For Time:

10 C2B Pullups

20 T2B

30 DL (185/135)

100 DU

30 Box Jumps (24/20)

20 Burpees

10 Cleans (185/135)

2/26/20

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 20 Rep Front Squat @60% of 1RM

2500m Row For Time

- Rest as needed, then:

2 Mile Assualt Bike

2/25/20

Shoulder Health: 8/arm Turkish Get-ups

Strength: 4 x 50ft OH or FR Walking Lunges

21-15-9:

Hang Power Snatch (95/65)(65/45)

KB Swings (53/35)

GHD Hip Extensions

2/24/20

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 4x12 SLDL

20 Min EMOM (Alternate Moves):

8 DB Thrusters (50/35)

12 Pushups

2/22/20

"Lynne"

5 Rounds, Not For Time:

Max Reps Bench Press (BW)

Max Reps Pullups

2/21/20

Shoulder Health: DB High Pull + Dips

Strength: 4x10 Single-leg DL

12 Min AMRAP:

10 Power Cleans (95/65)

50 DU

20 GHD (25 AbMat)

50 DU

2/20/20

Shoulder Health: Sup. Row + OH Carry

Strength: 6x3 Hang Power Snatch

5 RFT:

5 Press (95/65)

10 Push Press (95/65)

15 Push Jerk (95/65)

2/19/20

Shoulder Health: Turkish Get-ups

Strength: 4x10 DB Bench Press

2-3 Rounds:

1600m Row

- Rest 1:1 -

- OR -

Every 2 For 20 Min:

10 DL @60% of 1RM

2/18/20

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 20 Front Squat @50% of 1RM

2-3 Rounds:

1600m Row

- Rest 1:1 -

- OR -

5 RFT:

30 KB Swings (53/35)

20 Pullups

10 Wall Ball (20/14)

2/17/20

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 20 Rep Front Squat @55%

2-3 Rounds:

1600m Row

- Rest 1:1 -

- OR -

5 RFT:

30 KB Swings (53/35)

20 Pullups

10 Wall Ball (20/14)

2/15/20

Strength: E2MOM for 12 Min: 6 FRWL

"Elizabeth"

21-15-9:

Power Clean (135/95)

Ring Dips

 

2/14/20

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 20 Front Squat @50% of 1RM

3 RFT:

15 Thrusters (95/65)

15 Burpees to Plate

2/13/20

Shoulder Health: DB High Pull + Dips

Strength: 6x3 Hang Power/Squat Snatch

8 Min AMRAP:

10 DL (225/155)135/95)

20 AbMat Situps

50 DU

2/12/20

Shoulder Health: Supinated Row + OH Carry

15 Back Squat @50% of 1 RM

21 Pullups

12 Back Squat +5/10#

15 Strict Pullups

9 Back Squat + 5/10#

9 L-Pullups

2/11/20

Shoulder Health: Turkish Get-ups

Strength: 4x8 SLDL

4 Rounds, Each For Time:

1 Mile Assault Bike

Rest 1:1

2/10/20

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 4x8 DB Bench

5 RFT:

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

12 DB FR Walking Lunges (50/35)(35/20)

12 Box Jump Overs (24/20)(step-ups)

2/8/20

"Mary"

20 Min AMRAP:

5 HSPU

10 Pistols

15 Pullups

2/7/20

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 6x3 Power/Squat Clean

10-9-8-7-6-5-4-3-2-1:

Push Press (95/65)(65/45)

T2B

DB Bench Press (50/35)(35/20)

- OR - 

Flex WODs

2/6/20

Shoulder Health: Supinated Row + OH Carry

Strength: 6x3 Power/Squat Clean

10-9-8-7-6-5-4-3-2-1:

Push Press (95/65)(65/45)

T2B

DB Bench Press (50/35)(35/20)

2/5/20

Shoulder Health: DB High Pull + Dips

Strength: 5x5 Front Squats/6x3 Deadlift

5 Mile Assault Bike Time Trial

2/4/20

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x12/leg Split Squats

24 Min EMOM:

Min 1 - :50 Heavy Jump Rope

Min 2 - 15 Box Jumps (24/20)

Min 3 - 10 Hang Power Snatch (75/55)

Min 4 - Rest

2/3/20

Shoulder Health: 5-8/arm Turkish Get-ups

Strength: 5x5 Strict Press @75%++

3 RFT:

200m Run

30 KB Swings (53/35)

200m Farmer's Carry (50/35)

10 3-position BB Bicep Curls

30 4-count Bicycle Kicks

2/1/20

"Nicole"

20 Min AMRAP:

400m Run

Max Reps Pullups

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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