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

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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