IRON MOUNTAIN FITNESS

2/28/22

Shoulder Health: Shoulder Stamina

Strength: 5x8 DB Bench Press

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"Time-Priority Fran"

:60 Thrusters (95/65)

:60 Pullups

:45 Thrusters

:45 Pullups

:30 Thrusters

:30 Pullups

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2/25/22

Shoulder Health: Sup. Row + OH Carry

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Open WOD 22.1

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2/24/22

Shoulder Health: Shoulder Stamina

Strength: 6x3 Hang Clean or HPC

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For Time:

3000m Assault Bike

75 KB Swings (53/35)

1000m Row

60 Wall Ball (20/14)

800m Run

45 Pullups

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2/23/22

Shoulder Health: 1-arm DB High Pull + Dip

Strength: Push Press (5x5 @75% or 5RM)

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10 Min AMRAP:

3 OHS (115/75)

30 DU

6 OHS 

30 DU

9 OHS

30 DU

...etc. 

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2/22/22

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 4x12 DB Bench Press

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5 RFT:

21 Cal Row

12 Burpee Box Jump Overs (24/20)

1 Legless Rope Climb

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2/21/22

Shoulder Health: 1-arm DB Press + C2B Pullups

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

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15 Min AMRAP:

1 DL (275/185)

50m Run

2 DL

100m Run

3 DL

150m Run

...etc. 

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2/18/22

Shoulder Health: 1-arm DB High Pull + Dip

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For Time:

100 DU

21 Front Squat (115/75)

21 Push Press

100 DU

15 FS

15 PP

100 DU

9 FS

9 PP

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2/17/22

Shoulder Health: DB Windmill + Farmer's Carry

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Partner WOD

0:00-15:00 ("I Go U Go")

16 Rounds:

8 Wall Ball (20/14)

8 Alt. DB Snatch (50/35)

15:00-30:00 (Divide as needed)

80 Burpee Box Jump overs

80 Cal Assault Bike

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2/16/22

Shoulder Health: 8/arm Turkish Getups

Strength: 6x3 Hang Clean or HPC

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4 RFT:

100m Lunge

300m Run

- Weighted vest or med ball (20/14) - 

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2/15/22

Shoulder Health: Supinated Row +OH Carry

Strength: 4x8 DB Bench Press

 

5x5 Weighted Pullups

5x5 Weighted Dips

5x15/arm DB Row

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2/14/22

Shoulder Health: Shoulder Stamina

Strength: 5x5 @75% Front Squat

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5 2-Min Rounds:

20 DB Step-ups (50/35)(20"/16")

Mac Reps DB Push Press

- Rest 2 Min - 

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2/11/22

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 6x3 HPC or Hang Clean

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20 Min EMOM

Min 1: :50 Heavy Jump Rope DU

Min 2: Max Rep KB Swings

Min 3: 12 Goblet Squats

Min 4: Rest

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2/10/22

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x5 Front Squat

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4 RFT:

12 Jumping Slam Ball

50ft. DB OHWL (50/35)

20 Alt DB Snatch

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2/9/22

Shoulder Health: Supinated Row OH Carry

Strength: 5RM Press or 1RM OHS

LMG Re-Testing

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2/8/22

Shoulder Health: Shoulder Stamina

Strength: 5x5 Weighted Pullups and/or Dips

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12 Min. AMRAP:

3 Power Clean (95/65)

30 DU

6 PC

30 DU

9 PC

30 DU

...etc.

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2/7/22

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 4x8 DB Bench Press

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12 Rounds:

200m Run/250m Row/:45 A.B.

- Rest 1:00 - 

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2/4/22

Shoulder Health: Supinated Row + OH Carry

Strength: 5x5 Weighted Pullups

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Bench Pres (5RM or 5x5 @75%)

5x15/arm DB Row

5x5 Weighted Pullups

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2/3/22

Shoulder Health: Shoulder Stamina

Strength: 6x3 Deadlift

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12 Min AMRAP (Ascending by 2):

2 DB S2O (50/35)

2 T2B

2 Power Clean (95/65)

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2/2/22

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x15 Back Squat

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3 RFT:

500m Row

21 Burpees

400m Run

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2/1/22

Shoulder Health: DB Windmill + Farmer's Carry

Strength: Strict Press (5RM or 5x5 @75% of 1RM)

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50-35-20:

Wall Ball (20/14)

Pullups

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25 Thrusters

15 Pullups

500m Row

15 Thrusters

9 Pullups