Workout of the Day  - January 2016 Archive

1/30/16

Strength: Make up

 

20 Min AMRAP:

400 M Run

10 Front Squats (185/125)

20 GHD Situps

 

1/29/16

Strength: 5 RM Split Squats

 

12-9-6:

Squat Cleans (225/155)

Muscle Ups

 

1/28/16

Strength: 5 RM Barbell Row

 

Active Recovery:

10-15 Minute Warmup

20-30 minutes of mobilizing troubled areas

 

1/27/16

Strength: 5 RM Front Squat/OHS

 

For Time:

100 Double Unders

50 Calorie Row

25 Step ups (24/20) (45#/35# DBs)

 

1/26/16

Strength: 3 RM Power Cleans

 

10 Minute EMOM:

1 High Hang Power Snatch

1 Hang Power Snatch

 

1/25/16

Strength: 5 RM Push Press/Push Jerk

 

"The Seven"

7 RFT:

7 HSPU

7 Thrusters (135/95)

7 Knees to Elbows

7 Deadlift (245/175)

7 Burpees

7 KB Swings (72/53)

7 Pullups

 

1/23/16

Strength: Make Up

 

For Time:
15 Jerks
45 Pullups
12 Jerks
36 Pullups
9 Jerks
27 Pullups
- 50% of 1 RM from DL (previous Saturday) - 

 

1/22/16

Strength: 1 RM Power Cleans

 

Max reps for 1 minute per movement:

Ball slams/Pushups/Abmat

Battle Rope/KBS/Double Unders

Therapy Squats/K2E/Aerodyne

Box Jumps/Wall Ball/Rope Climb

- 1 minute rest between 4 stations - 

 

1/21/16

Strength: 5 RM Split Squats

 

Active Recovery:

10-15 Minute Warmup

20-30 minutes of mobilizing troubled areas

 

1/20/16

Strength: 1 RM Push Press/ Push Jerk

 

"Elizabeth"

21-15-9

Clean (135/95)

Ring Dips

 

1/19/16

Strength: 1 RM Front Squat/OHS

 

Strength WOD:

Thrusters 3-3-3-3-3-3-3

 

1/18/16

Strength: 1 RM Barbell Row

 

10 Minute AMRAP:

- Ascending by 2 each round -

2 Hand Release Pushups

2 Push Press (50% of 1 RM)

2 Box Jumps (24/20)

 

1/16/16

Strength: Make up

 

1 RM DL

- then with 50% of 1 RM DL:

15 Cleans for Time

12 Cleans for Time

9 cleans for time

- Rest as needed between each set - 

 

1/15/16

Strength: 3 RM Barbell

 

RowIn 8 Minutes:

800 M Row

40 Alternating Barbell Lunges (115/75)

Max Pullups

- Record time to Pullups and total pull-ups -

 

1/14/16

3 RM Split Squats

 

Active Recovery:

10-15 Minute Warmup

20-30 minutes of mobilizing troubled areas

 

1/13/16

Strength: 3 RM Push Press/Push Jerk

 

50 Thrusters (95/65)

 

1/12/16

Strength: 3 RM Power Clean

 

Strength WOD:

Hang Squat Clean5-5-3-3-3-1-1-1-1

 

1/11/16

Strength: 3 RM Front Squat/OHS

 

Tabata Push Press (75/55)

Tabata Situp

Tabata SDLHP (75/55)

Tabata Push Up
 

1/9/16

Strength: Make up

 

5 RFT:

50 Feet OH Walking Lunges (45/35)

21 Burpees

 

1/8/16

5 RM Split Squats

 

Active Recovery:

10-15 Minute Warmup

20-30 minutes of mobilizing troubled areas

 

1/7/16

Strength: 3 RM Power Clean

 

3 RFT:

200 M Run

:60 Max Bench Press (135/95)

200 M Run

:60 Max Barbell Row (135/95)

 

1/6/16

Strength: 5 RM Push Press/Push Jerk

 

3 RFT:

10 DL (225/185)

15 Wall Balls (20/14)

30 Double Unders

 

1/5/16

Strength: 5 RM Barbell Row

 

Strength WOD:

Snatch 1-1-1-1-1

Clean & Jerk 1-1-1-1-1

 

1/4/16

Strength: 5 RM Front Squat/OHS

 

"Barbara"

20 Pullups

30 Pushups

40 Situps

50 Squats

- 5 Rnds/3 min Rest

 

1/2/16

10 Minute AMRAP:

10 Box Jumps (30/24)

20 GHD (Abmat) Situpa

- 2 minute rest -

10 Minute EMOM:

3 DL @ 70% of 1 RM

21 Double Unders

 

1/1/16

New Year's Day Partner WOD:

 

"Deck of Doom"

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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