IRON MOUNTAIN FITNESS

1/31/23

Shoulder Health: 1-arm DB High Pull + Dip

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(Open 13.2) 10 Min AMRAP:

5 S2O (115/75)

10 DL

15 Box Jumps (24/20)

 

1/30/23

Shoulder Health: Shoulder Stamina

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"Tabata This!"

Tabata Row

- Rest 1 Min -

Tabata Squat

- Rest 1 Min -

Tabata Pullup

- Rest 1 Min -

Tabata Pushup

- Rest 1 Min -

Tabata Situp

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1/27/23

Shoulder Health: Sup. Row + OH Carry

Strength: 3x10/leg SLDL + 5x5 Weighted Pullups

3 RFT:

400m Run

15 OHS (135/95)

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1/26/23

Shoulder Health: DB Windmill + Farmer's Carry

 

5 Rounds:

21/15 Cal. Assault Bike

21 KB Swings (53/35)

- Rest 1 Min - 

Rest 5 Min, Then.

5 Rounds:

15/13 Cal. A.B.

15 Wall Ball (20/14)

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1/25/23

Shoulder Health: Turkish Getups

Strength: 3x10/leg Split Squats

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For Max Reps Each:

1:00 DB Hang Squat Cleans (50/35)

1:00 Burpees

1:00 T2B

2:00 DB Hang Squat Cleans (50/35)

2:00 Burpees

2:00 T2B

1:00 DB Hang Squat Cleans (50/35)

1:00 Burpees

1:00 T2B

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1/24/23

Shoulder Health: Shoulder Stamina

Strength: Bench Press (5x5 @75% or 5RM) + 5x15/arm DB Row

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16 Min Partner AMRAP:

P1: 250m Row

P2: 100m Farmer's Carry (50/35)

*Work simultaneously. Partner can rest until both are finished before switching

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1/23/23

Shoulder Health: 1-arm DB High Pull + Dip

Strength: Warm up for WOD

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5 RFT:

15 Strict Press @50% of 1RM

5 DL @75% of 1RM

50 DU

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1/20/23

Shoulder Health: Shoulder Stamina

Strength: 3x8/leg SLDL

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12 Min Ascending AMRAP (by 3):

3 Wall Ball (20/14)

3 HRPU

3 Box Jumps (24/20)

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1/19/23

Shoulder Health: Turkish Getups

Strength: Bench Press (5x5 @75% or 5RM) + 5x15 DB Row/arm

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15-12-9-6-3:

DB Hang C&J (50/35)

T2B

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1/18/23

Shoulder Health: 1-arm DB High Pull + Dip

Strength: Strict Press (5x5 @75% or 5Rm)

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20 Min EMOM:

Min 1: 20 Alt. DB Snatch (50/35)

Min 2: 50 ft. OHWL with 1DB (50/35)

Min 3: Farmer's Hold (50/35)

Min 4: 50 Heavy Rope DU

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1/17/23

Shoulder Health: DB Windmill + Farmer's Carry

Strength: Warm up for wod

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3 RFT:

1600m Bike or 800m Row

15 DL (315/205 or 75% or 1RM)

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1/16/23

Shoulder Health: Sup. Row + OH Carry

Strength: Back Squat (5x5@75% or 5RM)

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20 Min AMRAP (3- Person Team):

P1 - 200m Row

P2 - Max Reps KB Swings

P3: Active Shoulder Hang

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1/13/23

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 6x3 Power Snatch of HPS

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4 Rounds, Each For Time:

1600m Bike or 800m Run

- Rest 2 Min b/w each - 

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1/12/23

"Back Squat Barbara"

5 Rounds, 6 Min Per Round:

20 Pullups

30 Pushups

40 Situps 

50 Squats

5 Back Squat (225/155) or 65% of 1RM

- Modify reps to be finished under 6 min. each round - 

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1/11/23

Shoulder Health: Shoulder Stamina

Strength: Strict Press (5x5 @75% or 5RM)

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4 RFT:

23 Cal Row

23 DB Burpee Deadlift (50/35)

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1/10/23

Shoulder Health: Sup. Row + OH Carry/Turkish Getups

Strength: 6x3 HPC or HC

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12 Min Ascending AMRAP (by 2 or 10)

2 Box Jumps (30/24)

2 Russian Twists (Plate or Med Ball)

10 DU

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1/9/23

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 2x12/leg SLDL + 2x12/leg Split Squats

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20 Min AMRAP:

1- Max Reps DB Bench

2- Max Reps DB Row (right)

3- Max Reps DB Row (left)

4- Rest

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1/6/23

Shoulder Health: Sup. Row + OH Carry

Strength: 2x10/leg SLDL + Back Squat (5x5 @75% or 5RM)

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21-15-9:

KB Swings (53/35)

HRPU

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1/5/23

Shoulder Health: 8/arm Turkish Getups

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DANIEL

For Time:

50 Pullups

400m Run

21 Thrusters (95/65)

800m Run

21 Thrusters

400m Run

50 Pullups

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1/4/23

Shoulder Health: DB Windmill + Farmer's Carry

Strength: Bench Press (5x5 @75% or 5RM)

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5 RFT:

20 OH 1-arm DB OHWL (50/35)

20 Burpee Box Jumps

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1/3/23

Shoulder Health: 1-arm DB High Pull + Dip

Strength: Strict Press (5x5 @75% or 5RM)

6x3 Deadlift

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4 Rounds, Each For Time:

500m Row or 400m Run

- Rest 2 Min -

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1/2/23

Shoulder Health: Shoulder Stamina

Strength: 2x10/leg Split Squats

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50-40-30-20-10:

DU

MBC (20/14)

AbMat Situps