IRON MOUNTAIN FITNESS
FORGING YOUR PATH TO PEAK FITNESS
Workout of the Day - January 2020 Archive
1/31/20
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 6x3 Power/Squat Clean
3 RFT:
20 SDLHP (115/75)
20 GHD Situps (25 AbMat)
20 OHS (115/75)
- OR -
Flex WODs
1/30/20
Shoulder Health: DB High Pull + Dip
Strength: 5x5 Strict Press @75%++
3 RFT:
20 SDLHP (115/75)
20 GHD Situps (25 AbMat)
20 OHS (115/75)
1/29/20
Shoulder Health: Shoulder Stamina
Strength: 5x10 Split Squats
6-8 Rounds:
250m Row
*Rest at least 1:30
*Record fastest time
_OR -
Every 90 seconds for 10 Rounds
3 Hang/Squat Clean (155/105)(115/65)
7 Box Jumps (24/20)
*7 burpees if not completed in 90 seconds*
1/28/20
Shoulder Health: Supinated Row + OH Carry
Strength: 6x3 Deadlift
6-8 Rounds:
250m Row
*Rest at least 1:30
*Record fastest time
1/27/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x5 Front Squat @75%++
2 RFT:
1:00 Max Cal Assault Bike
30 Pushups
50 DU
30 DB Push Press (50/35)(35/20)
1:00 Max Cal Assault Bike
30 KB Swings (53/35)
50 DU
30 DBFRWL (50/35)(35/20)
1/25/20
"Linda"
10-9-8-7-6-5-4-3-2-1:
DL (1 1/2 BW)
Bench (BW)
Clean (3/4 BW)
1/24/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 6x3 Deadlift
50-40-30-20-10:
DU
AbMat Situps
Alt DB Snatch (50/35)
-OR-
Flex WODs
1/23/20
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x5 Front Squat @75%++
50-40-30-20-10:
DU
AbMat Situps
Alt DB Snatch (50/35)
1/22/20
Shoulder Health: Shoulder Stamina
5K Row For Time
-OR-
20 Min E2MOM:
10 Hang Power Clean
1/21/20
Shoulder Health: Supinated Row + OH Carry
Strength: 5x5 Press
5K Row For Time
-OR-
12 Min AMRAP:
-Ascending by 3 -
3 Wall Ball (20/14)
3 HRPU
3 Russian Twists (20/14)
1/20/20
Shoulder Health: DB High Pull +Dip
Strength: 5x8/Leg Split Squats
5K Row For Time
-OR-
12 Min AMRAP:
-Ascending by 3 -
3 Wall Ball (20/14)
3 HRPU
3 Russian Twists (20/14)
1/18/20
"Fran"
21-15-9:
Thrusters (95/65)
Pullups
1/17/20
Shoulder Health: Supinated Row + OH Carry
Strength: 6x3 Hang Power/Squat Clean
5 RFT:
15 Burpees to Plate
30 KB Swings (53/35)
- OR -
Flex WODs
1/16/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 6x3 Deadlift
5 RFT:
15 Burpees to Plate
30 KB Swings (53/35)
1/15/20
Shoulder Health: Shoulder Stamina
30 Min EMOM:
Min 1: 2 Rope Climbs
Min 2: :50 Max Heavy Jump Rope
Min 3: 5 Pulse Pushups
Min 4: 20 Walking Lunge Steps
Min 5: 15 BC Bicep Curls (45/35)
1/14/20
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 4x12/leg Split Squats
14 Min Partner AMRAP (Alternating moves):
8/5 Cal Assault Bike
10 Box Jump Overs (24/20)
10 Push Press (50/35)
1/13/20
Shoulder Health: DB High Pull + Dips
Strength: 5x5 Press @ 75%++
5 RFT:
200m Run
100m Farmer's Carry (50/35)
200m Run
20 DB Front Squats (50/35
1/11/20
Strength: EMOM for 10: 5 Push Press
"Angie"
For Time:
100 Pullups
100 Pushups
100 Squats
100 Situps
1/10/20
Shoulder Health: DB High Pull + Dips
20 Min AMRAP:
10 Strict K2E
20 Alt. Pistols
25-ft HS Walk
1/9/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 6x3 Deadlift
4x10/leg Split Squats
1/8/20
Shoulder Health: Shoulder Stamina
Strength: 6x3 Hang Power Clean
4 RFT:
20 Alt DB Snatch (50/35)
50 DU
20 Russian Twists (20/14)
50 DU
-OR-
Flex WODs
1/7/20
Shoulder Health: Supinated Row + OH Carry
Strength: 5x5 Front Squat @75%
4 RFT:
20 Alt DB Snatch (50/35)
50 DU
20 Russian Twists (20/14)
50 DU
1/6/20
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x5 Push Press @75+%
15 Min Team AMRAP (3):
P1: 1:00 Assault Bike
P2: Max Rep KB Swings (53/35)
P3: Plank Hold
1/4/20
Strength: E2MOM for 12 - 5 Bench Press @70%
"Christine"
3 RFT:
500m Row
12 DL (BW)
21 Box Jumps (24/20)
1/3/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: Technique Work
10 Min AMRAP:
10 FS (135/95)
10 C&J (135/95)
-OR-
Flex WODs
1/2/20
Shoulder Health: Db High Pull + Dip
Strength: 5x5 Press @75% of 1RM
6 RFT:
15 GHD Situps
30-ft. DB Walking Lunges (50/35)
1/1/20
"1-1-2020"
1 Rope Climb
1 MU
20 Burpees
20 Front Squat (95/65)
20 T2B
20 Kb Swings
20 Push Press (95/65)
20 BJO (24/20)
20 Pullups
20 Snatch (95/65)
20 Situps
20 DL (95/65)
20DU
20 Thrusters (95/65)
20 Hip Extensions
20 Wall Ball (20/14)
20 Cleans (95/65)
20 Walking Lunges
20 Alt DB Snatch (50/35)
20 OHS (95/65)
20 HSPU
20 Burpees