IRON MOUNTAIN FITNESS
FORGING YOUR PATH TO PEAK FITNESS
Workout of the Day - January 2022 Archive
1/31/22
Shoulder Health: 1-arm DB High Pull + Dip
Partner WOD
5 RFT:
80 DU - both complete
80 DB Box step-ups - split as needed
80 Cal Row - split as needed
20 DB Bicep Curl - both complete
1/28/22
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 5x15 Back Squat @55%+
5x5 Strict Press @75%+
5x15 DB Row/arm
5x5 Weighted Dips
1/27/22
Shoulder Health: Supinated Row + OH Carry
"Cindy"
20 Min AMRAP:
5 Pullups
10 Pushups
15 Squats
1/26/22
Shoulder Health: Shoulder Stamina
Rowing Half COLLIN
3 RFT:
500m Row
12 Push Press (115/75)
12 Box Jump (24/20)
12 SDLHP (95/65)
1/25/22
Shoulder Health: 8/arm Turkish Getups
Strength: 5x5 Weighted Pullups
Assault Bike
On a 25-Min Clock, 5 Rounds of:
:50 on/:10 off
:40 on/:20 off
:30 on/:30 off
:20 on/:40 off
:10 on/:50 off
1/24/22
Shoulder Health: DB Windmill + Farmer's Carry
Strength: Bench Press (5RM of 5x5 @75% of 1RM)
5 RFT:
20 Wall Ball (20/14)
10 Deadlift (225/155)
1/21/22
Shoulder Health: Shoulder Stamina
Strength: Bench Press (5RM or 5x5 @75% of 1RM)
27-21-15:
Back Squat (165/110)
HSPU
1/20/22
Shoulder Health: Supinated Row + OH Carry
Strength: Press (5RM or 5x5 @75% of 1RM)
3 RFT:
100 DU
50 DB Snatch (50/35)
25 Pullups
1/19/22
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 6x3 DL
Open 11.3
5 Min AMRAP:
Squat Clean (165/110)
Jerk
1/18/22
Shoulder Health: DB Windmill + Farmer's Carry
Partner WOD:
40 Min Max Cal Row
- Switch as needed-
1/17/22
Shoulder Health: Shoulder Stamina
Strength: Back Squat (5RM or 5x5 @75% of 1RM)
3 Rounds, NFT:
15 DB Bench Press
15 DB Row/arm
15 DB Press
1:00 Active Shoulder Hang
1/14/22
Shoulder Health: 1-arm DB High Pull + Dip
Strength: Press (5RM or 5x5@75%)
6x3 Deadlift
5x5 Weighted Pullups
1/13/22
Shoulder Health: Shoulder Stamina
EMOM x 5 Rounds:
Jumping Slam Ball
GHD or AbMat Situps
Cal Assault Bike
DB Clean (50/35)
Box Jumps (24/20)
- Rest 1 Min -
1/12/22
Shoulder Health: DB Windmill + Farmer's Carry
Open 20.2
20 Min AMRAP:
4 DB Thrusters (50/35)
6 T2B
24 DU
1/11/22
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: Back Squat (5RM or 5x5 @75% of 1RM)
6-10 Rounds:
400m Run or 500m Row
- Rest 1:1 -
Continue until form or pace deteriorates, or you complete 10 rounds
1/10/22
Shoulder Health: Supinated Row + OH Carry
Strength: Bench Press (5RM or 5x5 @75% of 1RM)
Open 13.1
17 Min. AMRAP:
40 Burpees
30 Snatch (75/35)
30 Burpees
30 Snatch (135/75)
20 Burpees
30 Snatch (165/100)
10 Burpees
AMRAP Snatch (210/120)
1/8/22
Shoulder Health: 1-arm DB Press + C2B Pullups
1/7/22
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x5 Weighted Dips/Weighted Pullups
8 Rounds:
200m Run/250m Row
- Rest 1:00 -
1/6/22
Shoulder Health: Supinated Row + OH Carry
Strength: 4/8leg Split Squats
4 RFT:
15/12 Cal AB
20 Alt. DB Snatch (50/25)
50 DU
1/5/22
Shoulder Health: 8/arm Turkish Getups
"Light Linda"
24-21-18-15-12-9-6-3:
DL (BW)
Bench (3/4 BW)
Squat Clean (1/2 BW)
1/4/22
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 5x15 Back Squat @55% or 1 RM OHS
2000m Row
1/3/22
Shoulder Health: Shoulder Stamina
Strength: 5RM Press
LMG 2022
12 Min AMRAP (For Time)
30 KB Swings (53/35)
25 GHD Situps (AbMat)
20 Box Jumps (24/20) (step-ups)
15 Wall Ball (20/14)
10 HRPU
5 Burpees
1/1/22
10-9-8-7-6-5-4-3-2-1:
Power Clean (95/65)
Burpee over Bar
OHS (Front Squat)
T2B (Hanging Knee Raise)
12/31/21
Shoulder Health: Sup. Row + OH Carry
For Time:
1000m Row
50 Thrusters (45/35)
30 Pullups
750m Row
25 Thrusters
15 Pullups
500m Row
15 Thrusters
9 Pullups
12/30/21
Shoulder Health: Shoulder Stamina
Strength: 6x3 Deadlift
5 RFT:
50 DU
50ft. DB OHWL
12/29/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x5 Press ( or 5RM)
5x5 Bench Press (or 5RM)
5x15/arm DB Row
5x8/leg Split Squat
12/28/21
Shoulder Health: 8/arm Turkish Getups
"Extended Elizabeth"
21-18-15-12-9-6-3:
Power Clean (135/95)(95/65)
Ring Dips
12/27/21
Shoulder Health: DB Windmill + Farmer's Carry
For Time:
20 Back Squat (225/155)(135/95)
40 T2B
60/40 Cal Row
12/24/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 1 RM Front Squat
3 RFT:
500m Row
21 Pushups
12 Strict Toes 2 Rings