Workout of the Day: January 2015 Archive

 

1/31/15

"Brehm"

 

For time:

10 Rope climb (15 ft)

20 Back squat (225/155)

30 HSPU

40 Calorie Row

 

1/30/15

Skill Work: L-Sit

 

4 RFT:

100 Ft Walking Lunge (30/20 DB)

30 Box Jumps (24/20)

20 Weighted Pullups (30/20)

 

1/29/15

Strength: 5 RM Walking Lunge (Front Rack/OH)

 

12 Minute AMRAP:

12 Dips

9 Squats

12 Burpees

 

1/28/15

Strength: 5 RM FS/OHS

 

10 Minute EMOM:

2 Cleans (any) 75% of 1 RM

 

1/27/15

Strength: 5 RM Bench Press/Push Press

 

"Fran"

21-15-9:

Thrusters (95/65)

Pullups

 

1/26/15

Strength: 3 RM Deadlift

 

"Annie"

50-40-30-20-10:

Double Unders 

Abmat Situps

 

1/24/15

"Morrison"


50-40-30-20-10:
Wall Ball (20/14)
Box Jumps (24/20)
KB Swings (1.5 pood)

 

1/23/15

Strength: 1 RM Power Snatch/Squat Snatch

 

3 RFT: 

30 Toes to Bar

15 Clean & Jerk (155/95)

 

1/22/15

Strength: 1 RM Split Squats

 

"Cindy"

20 Minute AMRAP:

5 Pullups

10 Pushups

15 Squats

 

1/21/15

Strength: 1 RM Barbell Row

 

1 RM Turkish Getup (each arm)

 

1/20/15

Strength: 1 RM Back Squat

 

10 Minute AMRAP:

10 DL (275/185)

20 GHD Situps

 

1/19/15

"Kyle"


3 RFT:
40 KB Swings (70/53)
40 Box Jumps (24/20)
40 Thrusters (65/45)
40 Elevated Pushups (24 inch box)

 

1/17/15

"ERIN"

5 RFT:

15 DB Split Cleans

21 Pullups

 

1/16/15

Strength: 1 RM Power Snatch/Squat Snatch

 

4 Rounds, each For Time:

800 M Row

- Rest as needed between efforts - 

 

1/15/15

Strength: 3 RM Split Squats

 

Alternating for 12 Minutes

Max Reps of each:

KB Swings (53/35)

Power Cleans (135/95)

 

1/14/15

Strength: 3 RM Back Squat

 

1 RM Thruster

then 10 Min EMOM:

2 Thrusters at 75% of 1 RM

 

1/13/15

Strength: 3 RM Barbell Row

 

"Lynne"

- 5 rounds, each for max reps - 

Bodyweight Bench Press

Pullups

 

1/12/15

Strength: 3 RM Bench Press/Push Jerk

 

"How fast can you get there…" 

- To 300 total reps - 

 

1:00 Wall Ball 20/16

:30 Rest

1:00 Burpees

:30 Rest

1:00 Push Press (95/65)

:30 Rest

1:00 GHD Sit ups

:30 Rest

1:00 OH Walking lunge (45/25)

:30 Rest

 

1/10/15

"Wilmot"

 

6 RFT:

50 Squats

25 Ring Dips

 

1/9/15

Strength: 5 RM Barbell Row

 

10 Minute AMRAP:

- Same Bar for all 3 - 

10 Push Press (65% of 1 RM)

20 Front Squats

30 Deadlifts

 

1/8/15

Strength: 3 RM Power Snatch/Squat Snatch

 

3 RFT:

50 GHD Situps

25 Strict HSPU

 

1/7/15

Strength: 5 RM Split Squats

 

"Isabel"

30 Snatch (135/95)

 

1/6/15

Strength: 5 RM Bench Press or Push Jerk

 

For Time:

1000 M Row

50 DB/KB Snatch (40/30)

750 M Row

35 DB/KB Snatch

500 M Row

20 DB/KB Snatch

 

1/5/15

Strength: 5RM Back Squat

 

For Time:

50 Wall Ball (20/14)

30 Clean (155/95)

15 Muscle Ups

 

1/3/15

"Ozzy"

 

7RFT:

11 Deficit HSPU

1,000 M Run

 

1/2/15

Strength: 1 RM Split Squats

 

3 RFT:

50 Cal Row

150 Double Unders

50 Walking Lunges

 

1/1/15

Team WOD

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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