IRON MOUNTAIN FITNESS
FORGING YOUR PATH TO PEAK FITNESS
Workout of the Day - February 2022 Archive
2/28/22
Shoulder Health: Shoulder Stamina
Strength: 5x8 DB Bench Press
"Time-Priority Fran"
:60 Thrusters (95/65)
:60 Pullups
:45 Thrusters
:45 Pullups
:30 Thrusters
:30 Pullups
2/25/22
Shoulder Health: Sup. Row + OH Carry
Open WOD 22.1
2/24/22
Shoulder Health: Shoulder Stamina
Strength: 6x3 Hang Clean or HPC
For Time:
3000m Assault Bike
75 KB Swings (53/35)
1000m Row
60 Wall Ball (20/14)
800m Run
45 Pullups
2/23/22
Shoulder Health: 1-arm DB High Pull + Dip
Strength: Push Press (5x5 @75% or 5RM)
10 Min AMRAP:
3 OHS (115/75)
30 DU
6 OHS
30 DU
9 OHS
30 DU
...etc.
2/22/22
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 4x12 DB Bench Press
5 RFT:
21 Cal Row
12 Burpee Box Jump Overs (24/20)
1 Legless Rope Climb
2/21/22
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: Front Squat (5x5 @75% or 5RM)
15 Min AMRAP:
1 DL (275/185)
50m Run
2 DL
100m Run
3 DL
150m Run
...etc.
2/18/22
Shoulder Health: 1-arm DB High Pull + Dip
For Time:
100 DU
21 Front Squat (115/75)
21 Push Press
100 DU
15 FS
15 PP
100 DU
9 FS
9 PP
2/17/22
Shoulder Health: DB Windmill + Farmer's Carry
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
2/16/22
Shoulder Health: 8/arm Turkish Getups
Strength: 6x3 Hang Clean or HPC
4 RFT:
100m Lunge
300m Run
- Weighted vest or med ball (20/14) -
2/15/22
Shoulder Health: Supinated Row +OH Carry
Strength: 4x8 DB Bench Press
5x5 Weighted Pullups
5x5 Weighted Dips
5x15/arm DB Row
2/14/22
Shoulder Health: Shoulder Stamina
Strength: 5x5 @75% Front Squat
5 2-Min Rounds:
20 DB Step-ups (50/35)(20"/16")
Mac Reps DB Push Press
- Rest 2 Min -
2/11/22
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 6x3 HPC or Hang Clean
20 Min EMOM
Min 1: :50 Heavy Jump Rope DU
Min 2: Max Rep KB Swings
Min 3: 12 Goblet Squats
Min 4: Rest
2/10/22
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x5 Front Squat
4 RFT:
12 Jumping Slam Ball
50ft. DB OHWL (50/35)
20 Alt DB Snatch
2/9/22
Shoulder Health: Supinated Row OH Carry
Strength: 5RM Press or 1RM OHS
LMG Re-Testing
2/8/22
Shoulder Health: Shoulder Stamina
Strength: 5x5 Weighted Pullups and/or Dips
12 Min. AMRAP:
3 Power Clean (95/65)
30 DU
6 PC
30 DU
9 PC
30 DU
...etc.
2/7/22
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 4x8 DB Bench Press
12 Rounds:
200m Run/250m Row/:45 A.B.
- Rest 1:00 -
2/4/22
Shoulder Health: Supinated Row + OH Carry
Strength: 5x5 Weighted Pullups
Bench Pres (5RM or 5x5 @75%)
5x15/arm DB Row
5x5 Weighted Pullups
2/3/22
Shoulder Health: Shoulder Stamina
Strength: 6x3 Deadlift
12 Min AMRAP (Ascending by 2):
2 DB S2O (50/35)
2 T2B
2 Power Clean (95/65)
2/2/22
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x15 Back Squat
3 RFT:
500m Row
21 Burpees
400m Run
2/1/22
Shoulder Health: DB Windmill + Farmer's Carry
Strength: Strict Press (5RM or 5x5 @75% of 1RM)
50-35-20:
Wall Ball (20/14)
Pullups
25 Thrusters
15 Pullups
500m Row
15 Thrusters
9 Pullups