IRON MOUNTAIN FITNESS

Workout of the Day - January 2021 Archive

1/30/21

Shoulder Health: Shoulder Stamina

Strength: 5 RM Front Squat

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"Lyla"

10-9-8-7-6-5-4-3-2-1:

Muscle-ups

BW C&J

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1/29/21

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x10/leg Single-arm DB OHWL Steps

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"Ellen"

- or -

5 RM Weighted Pullups

5x10/arm DB Row

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1/28/21

Shoulder Health: Turkish Getups

Strength: 3 RM Deadlift

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"Ellen"

3 RFT:

20 Burpees

21 Alt. DB Snatch (50/35)

12 DB Thrusters (50/35)

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1/27/21

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x5 Press

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CARSE

- OR -

6-8 Rounds:

400m Run or 500m Row

- Rest 1:1 -

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1/26/21

Shoulder Health: Supinated Row + OH Carry

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CARSE

21-18-15-12-9-6-3:

*Begin each round with 50m Bear Crawl*

Squat Clean (95/65)

DU

DL (185/135)

BJ (24/20)

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1/25/21

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 5x5 Back Squat

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24 Min EMOM

Min 1: 15 GHD/20 AbMat Situps

Min 2: Plank Hold

Min 3: Max Reps KB Swings (53/35)

Min 4: L-Sit Active Hang

Min 5: 15/12 Cal Assault Bike

Min 6: Rest

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1/23/21

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x5 Front Squat

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KERRIE

10 RFT:

100m Sprint

5 Burpees

20 Situps

15 Pushups

100m Sprint

- Rest 2 Min -

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1/22/21

Shoulder Health: Turkish Getups

Strength: 5x5 Bench Press

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Run/Row/Bike

3-4 Rounds:

60 on/60 off

60 on/45 off

60 on/30 off

60 on/15 off

- OR - 

18 Min E3MOM (6 sets):

6 Power or Squat Cleans

- Increase weight each set - 

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1/21/21

Shoulder Health: Sup. Row + OH Carry

Strength: 6x3 Deadlift

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21-15-9:

Wall Ball (20/14)

Cal Row

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1/20/21

Shoulder Health: Shoulder Stamina

Strength: 5x5 Press

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10 Min AMRAP, ascending by 2:
2/arm DB Snatch (50/35)

2 Box Jump Overs

2 T2B

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1/19/21

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 5x8/leg Single-arm DB OHWL Steps

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"The Ghost" (w/ AB)

6RFT, 1 Min Each:

AB

Burpees

DU

- 1 Min Rest -

- OR -

5x5 Weighted Pullups

5x10/arm DB Row

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1/18/21

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5 RM Back Squat

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"The Ghost" (w/ AB)

6RFT, 1 Min Each:

AB

Burpees

DU

- 1 Min Rest -

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1/16/21

Shoulder Health: Shoulder Stamina

Strength: 5x5 Front Squat

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"Barbara Ann"

5 RFT, Each For Time:

20 HSPU

30 DL (135/95)

40 AbMat Situps

50 DU

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1/15/21

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5 RM Press

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15 Min E3MOM (% sets):

7 Power or Squat Cleans

- Build weight each set -

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1/14/21

Shoulder Health: 1-arm DB High Pull

Strength: 3 RM DL

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20 Min EMOM

Min 1: 15 GHD Situps

Min 2: Max Cal AB

Min 3: 10/arm DB Row

Min 4: Med Ball Clean (20/14)

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1/13/21

Shoulder Health: Supinated Row + OH carry

Strength: 4x12/leg DB OHWL Steps

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5 RFT:

87 DU

15 Burpees

33 KB Swings (53/35)

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1/12/21

Shoulder Health: Turkish Getups

Strength: 5x5 Back Squat

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5 RFT:

5 Power Snatch (95/65)

10 BJ (24/20)

5 Pulse Burpees

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- OR -

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Run/Row/Bike

400m

800,

1200m

1600m

- Rest 1:1 -

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1/11/21

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x5 Bench Press

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Run/Row/Bike

400m

800,

1200m

1600m

- Rest 1:1 -

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1/9/21

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x5 Front Squat

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12 Min AMRAP:

15 T2B

10 Push Press (95/65)

5 Burpee over Bar

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1/8/21

Shoulder Health: Turkish Getups

Strength: 4x10/leg DB OHWL Steps

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5 RFT:

15/12 Cal AB

9 PC (135/95)

18 WB (20/14)

- OR -

6 RFT:
1:00 Active Shoulder Hang

25 KB Swings (53/35)

1:00 Plank Hold

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1/7/21

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x5 Press

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5 RFT:

15/12 Cal AB

9 PC (135/95)

18 WB (20/14)

- OR -

6 RFT:
1:00 Active Shoulder Hang

25 KB Swings (53/35)

1:00 Plank Hold

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1/6/21

Shoulder Health: 1-arm DB High Pull + Dips

Strength: 5x5 Back Squat

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"When Annie Met Angie"

For Time:

100 Pullups

100 DU

100 Pushups

100 DU

100 Situps

100 DU

100 Squats

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- OR -

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Row WOD

1/5/21

Shoulder Health: Shoulder Stamina

Strength: 5x5 Bench Press

On a 25:00 Clock, 5 Rounds of:

(on/off)

:50/10

:40/:20

:30/:30

:20/:40

:10/:50

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1/4/21

Shoulder Health: Supinated Row + OH Carry
Strength: 5RM Deadlift

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For Time:

21 Thrusters (95/65)

21 Box Jumps (24/20)

15 Thrusters (115/75)

15 BJ

9 Thrusters (135/85)

9 BJ

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1/2/21

Shoulder Health: 1-arm DB Press + C2B Pullups

9 RFT:

18 Alt DB Snatch (50/35)

20 Alt. DB Step-ups (24/20)

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1/1/21

Shoulder Health: Supinated Row + OH Carry

Deck of Doom