IRON MOUNTAIN FITNESS

7/29/22

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 6x3 DL

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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

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50-40-30-20-10:

Alt. DB Snatch (50/35)

AbMat Situps

 

7/27/22

Shoulder Health: Turkish Getups

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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)

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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

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5K Row

 

 

7/22/22

Shoulder Health: Turkish Getups

Strength: 5x8/leg Split Squats

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4-8 Sets of 400m Run

- Rest 1:1 -

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7/21/22

Shoulder Health: DB Windmill + Farmer's Carry

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"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)

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12 Min. AMRAP: 5 DL (255/165)

10 DB Box Step-ups (35/25 DBs) (24/20")

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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

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E3MOM for 15 Min:

15 Back Squat @55%++

 

7/15/22

Shoulder Health: Shoulder Stamina

Strength: 4x12/leg DB Split Squats

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6x3 Deadlift

5x15/arm DB Row

5x5 Weighted Dips

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7/14/22

Shoulder Health: Supinated Row + OH Carry

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"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

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7/13/22

Shoulder Health: 1-arm DB Press + C2B Pullups

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E3MOM for 15 Min:

15 Back Squat @55%++

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7/12/22

Shoulder Health: 8/arm Turkish Getups

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"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

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7/11/22

Shoulder Health: 1-arm DB High Pull + Dip

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

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3-5 Rounds:

:60 on/:60 off

:60 on/:45 off

:60 on/:30 off

:60 on/:15 off

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7/8/22

Shoulder Health: Supinated Row + OH Carry

Strength: 4x10 DB Push Press

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E3MOM for 15 Min:

15 Back Squat @55%+

 

7/7/22

Shoulder Health: Shoulder Stamina

Strength: 4x10/leg Split Squats

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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

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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%)

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5 RFT:

60 DU

30 KB Swings (53/35)

 

7/4/22

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"Tabata Barbell"

Deadlift (185/135)

HPC (135/95)

Front Squat (75/55)

Push Press (65/45)

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7/1/22

Shoulder Health: Turkish Getups/1-arm DB Press + C2B Pullups

Strength: 6x3 Deadlift

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21-15-9:

Front Squat at 60% of 1RM

T2B