IRON MOUNTAIN FITNESS

Workout of the Day - July 2016 Archive

7/30/16

Strength: Make Up Day

 

MARCO
3 RFT:
21 Pullups
15 HSPU
9 Thrusters (135/95)

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7/29/16

Strength: 3 RM Power Clean

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Masters Event 4 & 5

For Time:

22 Toes to Bar
22 Clean and Jerks (95/65)
160 m Shuttle Sprint

- 1 minute rest - 

1 Rep Max Squat Clean

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7/28/16

Strength: Mobility/Skill Work

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Endurance WOD:

7K Trail Run
(4.3 Miles)

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7/27/16

Strength: 3 RM Hang Power Snatch

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Masters Event 1

For Time:

8 DL
40 GHD Siutps
80 Double Unders
4 Rope Climbs
80 Wall Ball (20/14)
4 Rope Climb 
80 Double Unders
40 GHD Situps
8 DL (365/255)

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7/26/16

Strength: 5 RM Push Press/Push Jerk

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EMOM for 12 Minutes:

0-3:00 3 Reps of High Hang Power Clean
3-6:00 3 Reps of Hang Power Clean
6-9:00 2 Reps of High Hang PC + Front Squat 
9-12:00 2 Reps of Hang PC + Front Squat

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7/25/16

Strength: 5 RM Front Squat/OHS

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Masters Event 3
4 RFT:
600 M Run
20 Burpee Box Jumps (24/20)

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7/23/16

Strength: Make up Day

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"Kelly"
5 RFT:
400 M Run
30 Box Jumps (24/20)
30 Wall Ball (20/14)

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7/22/16

Strength: 1 RM Power Clean

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5 Rounds for Max Reps:

1 1/2 Body Weight DL
Dips

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7/21/16

Strength: Mobility/Skill Work

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5 Rounds of:
1000 M Run/Row
- Rest 3 Minutes - 

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7/20/16

Strength: 1 RM Front Squat/OHS

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20 Minute AMRAP:

400 M Run
25 KB Swings (53/35)
25 GHD Situps

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7/19/16

Strength: 1 RM Hang Power Snatch

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12 Minute EMOM:
3 position Clean at 65% of 1 RM

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7/18/16

For Time:
100 C2B Pullups
125 Push Press (95/65)
150 Back Squats (95/65)

- Alternate work/rest on each minute - 

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7/16/16

Strength: Make Up Day

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BULGER
10 RFT:
150 M Run
7 Chest to Bar Pullups
7 Front Squat (135/95)
7 HSPU

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7/15/16

Strength: 3 RM Push Press/Push Jerk

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For Time:
50 Steps Single Arm DB Overhead Lunge (50/40)
100 GHD Situps
100 GHD Hip Extensions
50 Steps Single Arm DB Overhead Lunge (50/40)

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7/14/16

Strength:3 RM Hang Power Snatch

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Endurance WOD

Run/Row:

400 M (Rest 1:1)
800 M (Rest 1:1)
1600 M (Rest 1:1)

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7/13/16

Strength: Mobility/Skill Work

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5 RFT:
50 Double Unders
15 DB Squat Cleans (45/35)
15 Burpees
50 Double Unders
- Rest 2 minutes - 

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7/12/16

Strength: 3 RM Power Clean

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Strength WOD

5 sets of 10 Bench Press with earthquake bar (Increase weight each set)

- then -

10 Minute EMOM:

1 Rope Climb

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7/11/16

Strength: 3 RM Front Squat/OHS

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"Helen"
3 RFT:
400 Meter Run
21 KB Swings (53/35)
12 Pullups

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7/9/16

Strength: Make Up Day

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LUKE

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For time:
400 M Run
15 Clean & Jerk (155/115)
400 M Run 
30 Toes-to-bar
400 M Run 
45 Wallball (20/14)
400 M Run
45 KB Swings (54/35)
400 M Run
30 ring dips
400 M Run
15 Walking Lunge Steps (155/115)
400 M Run

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7/8/16

Strength: 3 RM Power Clean

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2 Rounds:

AMRAP 1: 
Jumping Slam Ball
Double Unders
Hollow Rock Hold

AMRAP 2:
Bear Crawl 
DB Thrusters (45/35)
Plank Hold from Hands

- 1 minute of each move
- 1 minute rest between each
- Max reps for each

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7/7/16

Strength: 3 RM Hang Power Snatch

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Endurance WOD:

6-10 200 M Sprint
- Recover 90 seconds between each - 

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7/6/16

Strength: 5 RM Push Press/Push Jerk

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10 Minute AMRAP:
10 Hang Muscle Snatch (75/55)
10 Box Jumps (24/20)
10 Burpees

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7/5/16

Strength: 5 RM Front Squat/OHS

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For Time:

42 MBC (20/14)
21 BW Bench Press
30 MBC
15 BW Bench Press
20 MBC
9 BW Bench Press

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7/4/16

In teams of 3 or 4: 

1 RM DL

- then

20 Minute AMRAP

50 Rep of each:
Pushups
Abmat Situps
Pullups
Squats

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- Upon completion of 50 reps of each, the entire teams runs 400 m, when everyone returns, start a new cycle of 50 of each move.

7/2/16

Strength: Make Up for any 1 RM

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"DIRTY 30"
Box Jumps (24/20)
Jumping Pullups
KB Swings (35/26)
Lunges
Knees to Elbows
Push Press (45/35)
Hip Extensions
Wall Balls (20/14)
Burpees
Double Unders

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7/1/16

Strength: 1 RM Bench Press

 

Granite Games Qualifier Event 5

14 Min AMRAP:

40 Double Unders

7 Muscle Ups

7 Snatches (155/105)