IRON MOUNTAIN FITNESS
FORGING YOUR PATH TO PEAK FITNESS
Workout of the Day -Archive July 2022
7/29/22
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 6x3 DL
E3MOM For 15 Min:
15 Back Squat @55%++ or 1 RM
7/28/22
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 5x10 DB Push Press
50-40-30-20-10:
Alt. DB Snatch (50/35)
AbMat Situps
7/27/22
Shoulder Health: Turkish Getups
2 RFT:
50 Burpee Box Jump-overs
75 DU
100 Wall Ball (20/14)
7/26/22
Shoulder Health: Supinated Row + OH Carry
Strength: Bench Press (5x5 @75% or 5RM)
12 Min AMRAP:
- Increase by 2 each round -
2 K2E
2 KB Swings (53/35)
2 Pushups
7/25/22
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x10/leg Split Squats
5K Row
7/22/22
Shoulder Health: Turkish Getups
Strength: 5x8/leg Split Squats
4-8 Sets of 400m Run
- Rest 1:1 -
7/21/22
Shoulder Health: DB Windmill + Farmer's Carry
"When Annie Met Cindy"
20 Min AMRAP:
50 DU
5 Pullups
10 Pushups
15 Squats
7/20/22
Shoulder Health: Shoulder Stamina
Strength: Bench Press (5x5 @75% or 5RM)
12 Min. AMRAP: 5 DL (255/165)
10 DB Box Step-ups (35/25 DBs) (24/20")
7/19/22
Shoulder Health: Shoulder Stamina
Strength: 5x8 DB Push Press
21-15-9:
HPC (135/95)
T2B
7/18/22
Shoulder Health: 1-arm DB Press + C2B Pullups
1-arm DB High Pull + Dip
E3MOM for 15 Min:
15 Back Squat @55%++
7/15/22
Shoulder Health: Shoulder Stamina
Strength: 4x12/leg DB Split Squats
6x3 Deadlift
5x15/arm DB Row
5x5 Weighted Dips
7/14/22
Shoulder Health: Supinated Row + OH Carry
"Pyramid Double Helen"
For Time:
1200m Run
63 KB Swings (53/35)
36 Pullups
800m Run
42 KB Swings
24 Pullups
400m Run
21 KB Swings
12 Pullups
7/13/22
Shoulder Health: 1-arm DB Press + C2B Pullups
E3MOM for 15 Min:
15 Back Squat @55%++
7/12/22
Shoulder Health: 8/arm Turkish Getups
"Dirty 30"
For Time, 30 Reps Each:
Box Jumps (24/20)
Jumping Pullups
KB Swings (35/26)
Lunges
Knees to Elbows
Push Press (45/35)
GHD Hip Extension
Wall Ball (20/14)
Burpees
DU
7/11/22
Shoulder Health: 1-arm DB High Pull + Dip
Strength: Bench Press (5x5 @75% or 5RM)
3-5 Rounds:
:60 on/:60 off
:60 on/:45 off
:60 on/:30 off
:60 on/:15 off
7/8/22
Shoulder Health: Supinated Row + OH Carry
Strength: 4x10 DB Push Press
E3MOM for 15 Min:
15 Back Squat @55%+
7/7/22
Shoulder Health: Shoulder Stamina
Strength: 4x10/leg Split Squats
For Time:
1000m Row
24 SDLHP (75/55)
24 GHD Situps
24 HSPU
800m Run
7/6/22
Shoulder Health: Turkish Getups/1-arm DB High Pull + Dips
Run/Row
400m
800m
1200m
1600m
- Rest 1:1 -
7/5/22
Shoulder Health: DB Windmill + Farmer's Carry
Strength: Bench Press (5RM or 5x5 @75%)
5 RFT:
60 DU
30 KB Swings (53/35)
7/4/22
"Tabata Barbell"
Deadlift (185/135)
HPC (135/95)
Front Squat (75/55)
Push Press (65/45)
7/1/22
Shoulder Health: Turkish Getups/1-arm DB Press + C2B Pullups
Strength: 6x3 Deadlift
21-15-9:
Front Squat at 60% of 1RM
T2B