IRON MOUNTAIN 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

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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

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1/29/19

Shoulder Health- Supinated Row + Overhead Carry

Bench Press 3 @ 85+%
E2MOM for 20 Minutes (10 sets)

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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)

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1/26/19

21-15-9:
DB C & J (35/25)
Strict Pull-ups
GHD Sit-ups

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1/25/19

Shoulder Health- 1-arm DB High Pull + Dips

Strength- Power Snatch (6 sets of 3 Reps)

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3 RFT:
15 Inverted Burpees
1000 m Row
15 Burpees over rower

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1/24/19

Shoulder Health- Supinated Row + Overhead Carry

Bench Press
E2MOM for 16 Minutes (8 Sets)
4 Reps @ 80+%

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1/23/19

Shoulder Stamina

Strength: OH Walking Lunge Steps (5 Sets of 8 reps)

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EMOM for 20 Minutes:
10 Box Jumps (24/20)
50 Double Unders
1:00 Plank
15/12 Cal Assault Bike

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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

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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)

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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…

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1/17/19

Shoulder Health- DB Windmill + Farmer's Carry

E2MOM for 12 Minutes Bench Press (6 @ 70+%) (6 sets)

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12 Minute AMRAP:
1 strict Pull-up, 2 Push-ups, 3 squats
2-4-6, 3-6-9 etc…

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1/16/19

Shoulder Health- Supinated Row + OH Carry

Back Squat 1RM

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"Christine"

3 RFT:
500 M Row
12 DL (BW)
21 Box Jumps (24/20)

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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

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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

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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)

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12 Minute AMRAP:
3 Rope Climbs
20 Box Jumps (30/24)

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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

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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)

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1/8/19

Shoulder Health: 1-arm DB High Pull + Dips

Strength: Back Squat 3 RM

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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)

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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

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3 RFT:
400m Run
10 OHS (135/95)

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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

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1/4/19

Shoulder Health: Supinated Row + OH Carry

Strength: OH WL Steps (4 sets of 8 reps/leg)

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"Jackie"
For Time
1000 M Row
50 Thrusters (45/35)
30 Pull-ups

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1/3/19

Shoulder Health- 1-arm DB High-pull + Dips

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3 Reps of Split Jerk
E2MOM for 14 Minutes

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1/2/19

Shoulder Stamina

Strength: 6 reps @70% of 1RM of Bench Press E2MOM for 12 Minutes (6 sets)

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"Angie"

For Time:

100 Pullups
100 Pushups
100 Sit-ups
100 Squats

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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)