Workout of the Day - February 2017 Archive 

2/28/17

Strength: 5x5 Barbell Row

16 Minute EMOM:
1. 15/12 Cal Row
2. 7 Wall Ball (20/14) + 7 HR Pushups
3. 15/12 Cal Row
4. 7 KB Swings (70/53) + 7 Abmat Situps

2/27/17

Strength: 20 Reps Back Squat and Bench Press at 65% of 1 RM

 

Workout 17.1
For time:
10 dumbbell snatches (50/35)
15 burpee box jump-overs (24/20)
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

2/25/17

For Time:

8K Partner Row

Meanwhile, Accumulate as Partners:

200 Push Press

200 Air Squats

200 Double Unders

200 AbMat Situps

2/24/17

Strength: 3 RM Wghtd Pullup/5x5 Neg. Pullup

5 RFT:
10 GHD Situps
10 Push Press (115/85)
200m Run

2/23/17

Strength: 20 Rep Back Squat & 20 Rep Bench Press @60% of 1RM

12 Minute EMOM:
Power Snatch +
High Hang Squat Snatch

OR

Power Snatch + 
High Hang Power Snatch +

Overhead Squat

2/22/17

Strength: Mobility/Skill Work

12 Minute AMRAP:
15 Double Unders
12 Hand Release Pushups
9 Hang Power Cleans (135/95)

2/21/17

Strength: 5x5 Barbell Row

"Seven Deadly Sins"

10 C2B Pullups
20 Toes to Bar
30 Deadlifts (185/135)
100 Double Unders
30 Box Jumps (24/20)
20 Burpees
10 Cleans (185/135)

2/20/17

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

3RFT:
400 M Run
15 SDLHP (75/55)
30 KB Swings (53/35)

2/18/17

500 Double Unders For Time

 - Start a clock, and at the beginning of each minute, perform 3 body-weight front squats.

2/17/17

Strength: 5RM Weighted Pullups/5x5 Negative Pullups

For Time:
15 Burpees over barbell
5 Clean & Jerks (225/155)
12 Burpees over barbell
4 Clean & Jerks (225/155)
9 Burpees over Barbell
3 Clean & Jerks (225/155)

2/16/17

Strength: 20 Rep Back Squat/Press (60% of 1RM)

8 Minute AMRAP:
6 Deadlift (185/135)
12 Knees to Elbows

2/15/17

Strength: Mobility/Skill Work

Every 2 minutes for 14 Minutes:
(7 Rounds)
Snatch Pull from ground+high hang snatch+hang snatch+snatch+OHS

2/14/17

Strength: 5x5 Barbell Row


"Hard Cindy"
20 Minute AMRAP:
5 Weighted pull-ups (35/25)
10 Push-ups w/ feet on 30" box
15 Squats holding a 45# plate

2/13/17

Strength: 20 Rep Front Squat and Bench Press
(Start at 60% of 1RM)


12 Minute AMRAP:
Ascending by 2 each round
2 KB Swings (53/35)
2 Box Jumps (24/20)

2/11/17

Strength: Make Up Day

WESTON

5 RFT:
1000 M Row
200 M Farmer's Carry (45/35 DB)
50 M DB Waiter Walk Right Arm (45/35)
50 M DB Waiter Walk Left Arm (45/35)

2/10/17

Strength: 1 RM Hang Power Snatch/Hang Snatch

8 Minute AMRAP:
3 HSPUs
6 Walking Lunge Steps
9 Abmat Situps

- 2 Minute Break - 

8 Minute AMRAP:
4 Ring Dips
6 Pull ups
8 Burpees

2/9/17

Strength: Mobility/Skill Work

15-12-9:
Toes to Bar
Wall Ball (20/14)
Thrusters (75/55)

2/8/17

Strength: 5x5 DB Bench Press

"Christine"
3 RFT:
500 M Row
12 DL (BW)
21 Box Jumps (20)

2/7/17

Strength: 1 RM Push Press/Push Jerk

15 Minute EMOM:

Clean pull + Power Clean + 1 Hang Squat Clean (65-70% of 1RM)

2/6/17

Strength: 5x5 Split Squats

20 Minute AMRAP:
25 GHD Situps
21 DB Push Press (45/35)
Run 400m

2/4/17

BLAKE

 

4RFT:

100 foot OH Walking Lunge with 45lb plate

30 Box jump (24/20)

20 Wallball (20/14)

10 Handstand pushups

2/3/17

Strength: 3 RM Hang Power Snatch/3RM Hang Snatch

For Time:
1000 m Row
20 Back Squats @75% of 1RM
750m Row
15 Back Squats @75% of 1RM
500m Row
10 Back Squats @75% of 1RM

2/2/17

Strength: Mobility/Skill Work

4 RFT:
10 Strict Pullups
15 Bench Press (135/95)

2/1/17

Strength: 3 RM Push Press/Push Jerk

5 RFT:
12 Left-arm KB Snatches (53/35)
12 Right-arm KB Snatches (53/35)
3 Rope Climbs
250 M Row
- Rest 3 Minutes between rounds - 

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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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