IRON MOUNTAIN FITNESS
FORGING YOUR PATH TO PEAK FITNESS
Workout of the Day - January 2019 Archive
1/31/19
Shoulder Health- DB Windmill + Farmer's Carry
Cindy (Strict as possible)
20 Minute AMRAP:
5 Pull-ups
10 Push-ups
15 Squats
1/30/19
Shoulder Stamina
Strength- Back Squats (6 sets of 3 reps)
3 RFT:
15 Deadlift (225/155)
30 OH Walking Lunge steps (50/35))(1 DB Overhead, the other on the shoulder)
3 Rope Climbs
1/29/19
Shoulder Health- Supinated Row + Overhead Carry
Bench Press 3 @ 85+%
E2MOM for 20 Minutes (10 sets)
1/28/19
Shoulder Health- 1 arm DB Press + C2B Pull-ups
Strength- OH Walking Lunge Steps (5 sets of 10 Reps/leg)
MORRISON
50-40-30-20-10
Wall Ball (20/14)
Box Jumps (24/20)
KB Swings (53/35)
1/26/19
21-15-9:
DB C & J (35/25)
Strict Pull-ups
GHD Sit-ups
1/25/19
Shoulder Health- 1-arm DB High Pull + Dips
Strength- Power Snatch (6 sets of 3 Reps)
3 RFT:
15 Inverted Burpees
1000 m Row
15 Burpees over rower
1/24/19
Shoulder Health- Supinated Row + Overhead Carry
Bench Press
E2MOM for 16 Minutes (8 Sets)
4 Reps @ 80+%
1/23/19
Shoulder Stamina
Strength: OH Walking Lunge Steps (5 Sets of 8 reps)
EMOM for 20 Minutes:
10 Box Jumps (24/20)
50 Double Unders
1:00 Plank
15/12 Cal Assault Bike
1/22/19
Shoulder Health- 1 arm DB Press + C2B Pull-ups
Strength-5RM Back Squat
Diane
For Time
21-15-9
Deadlift (225/155)
HSPU
1/21/19
Shoulder Health- DB Windmill + Farmer's Carry
Bench Press
5 Reps @ 75+%
E2MOM for 14 Minutes (7 Sets)
For Time
9 Thrusters (65/45)
1000 M Row
15 Thrusters (65/45)
1000 M Row
21 Thrusters (65/45)
7/19/19
IMM Testing
1/18/19
Shoulder Health- DB Windmill + Farmer's Carry
E2MOM for 12 Minutes Bench Press (6 @ 70+%)(6 sets)
12 Minute AMRAP
1 strict Pull-up, 2 Push-ups, 3 squats
2-4-6, 3-6-9 etc…
1/17/19
Shoulder Health- DB Windmill + Farmer's Carry
E2MOM for 12 Minutes Bench Press (6 @ 70+%) (6 sets)
12 Minute AMRAP:
1 strict Pull-up, 2 Push-ups, 3 squats
2-4-6, 3-6-9 etc…
1/16/19
Shoulder Health- Supinated Row + OH Carry
Back Squat 1RM
"Christine"
3 RFT:
500 M Row
12 DL (BW)
21 Box Jumps (24/20)
1/15/19
Shoulder Health- 1-arm DB High Pull + Dips
10 Rounds on Rower
Pull a Sub 1:25/500m Pace
for as long as possible
Scale pace as needed
so that the first interval can be approx 1 minute
Rest 3 Minutes
1/14/19
Shoulder Health- 1 arm DB Press + C2B Pull-ups
Bench Press E2MOM for 20 Minutes (10 Sets)
3 Reps @ 85% of 1RM
- Then -
"Annie"
50-40-30-20-10:
Double Unders
Situps
1/12/19
Tabata HSPU
Tabata Pistols
Tabata Pushups
Tabata Jumping Lunges
- Rest 1 Minute between each -
1/11/19
Shoulder Health- 1 arm DB Press + C2B Pull-ups
Strength- OH WL Steps (4 sets of 10 Reps)
12 Minute AMRAP:
3 Rope Climbs
20 Box Jumps (30/24)
1/10/19
Shoulder Health- Supinated Row + Overhead Carry
Strength- Bench Press E2MOM for 16 Minutes (8 sets)
4 Reps @80% of 1RM
5 Minutes to achieve
1 RM Thruster from ground
then 30 Power Cleans
1/9/19
Shoulder Stamina
Strength- Mobility/skill work or Make Up of Back Squat if necessary.
Partner WOD - 11 Minute AMRAP
33 DL (225/155)
33 Wall Ball (20/14)(14/10)
33 HSPU (Hand Release Push-ups)
33 Cal Row
(Partners can switch anytime they like)
1/8/19
Shoulder Health: 1-arm DB High Pull + Dips
Strength: Back Squat 3 RM
Partner WOD - Partners alternate rounds (4 rounds each)
8 RFT:
6 Alt DB Snatch (50/35) (35/20)
6 Burpees
6 DB Box step overs (50/35) (35/20)
1/7/19
Shoulder Health: DB Windmill + Farmer's Carry
Strength: Bench Press E2MOM for 14 Min. (7 sets)
5 Reps @ 75% of 1 RM
3 RFT:
400m Run
10 OHS (135/95)
1/5/19
"Filthy Fifty"
For Time:
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 KB Swings (53/35)
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press (45/35)
50 Hip Extensions
50 Wall Ball 2(0/14)
50 Burpees
50 Double Unders
1/4/19
Shoulder Health: Supinated Row + OH Carry
Strength: OH WL Steps (4 sets of 8 reps/leg)
"Jackie"
For Time
1000 M Row
50 Thrusters (45/35)
30 Pull-ups
1/3/19
Shoulder Health- 1-arm DB High-pull + Dips
3 Reps of Split Jerk
E2MOM for 14 Minutes
1/2/19
Shoulder Stamina
Strength: 6 reps @70% of 1RM of Bench Press E2MOM for 12 Minutes (6 sets)
"Angie"
For Time:
100 Pullups
100 Pushups
100 Sit-ups
100 Squats
1/1/19
New Year's Partner WOD
4 Rounds - Each athlete completes both moves before moving to next round
Round 1: Athlete #1 75 Double Unders (150 Singles) Athlete #2 Max Reps OHS (95/65) (Switch Roles)
Round 2: Athlete #1 75 Double Unders (150 Singles) Athlete #2 Max Reps Push Press (95/65) (Switch Roles)
Round 3: Athlete #1 75 Double Unders (150 Singles) Athlete #2 Max Reps Power Clean (95/65) (Switch Roles)
Round 4: Athlete #1 75 Double Unders (150 Singles) Athlete #2 Max Reps Front Squats (95/65) (Switch Roles)
- 3 Min Rest -
“How Fast Can You Get There?” (One partner working at a time)
300 Reps Total:
1:00 Wall Ball
1:00 Sit-ups
1:00 Burpees
1:00 OH walking lunge (45/25)