Workout of the Day - July 2015 Archive

 

7/31/15

4 x 400 M Sprints (Rest 1:1)

 

7/30/15

Strength: 1 RM Front Squat/OHS

 

15 Min AMRAP:

7 Push Press (135/95)

10 OHS (135/95)

15 GHD Situps

 

7/29/15

Strength: 3 RM Deadlift

 

12 Minute EMOM:

1 Rope Climb

 

 

7/28/15

Strength: 1 RM Barbell Row

 

For Time:

100 squats

100 sit-ups

100 push-ups

100 pull-ups

100 push-ups

100 sit-ups

100 squats

 

7/27/15

Strength: 1 RM Bench Press/Push Press

 

"Jerkless Grace"

 

30 Power Cleans (135/95)

 

7/25/15

"The Sandwich"

 

80 Cal Row

40 Shoulder to Overhead (155/105)

80 Deadlifts (155/105)

 

7/24/15

Strength: 3 RM Hang Power/Squat Clean

 

2 RFT:

1000 M Row

50 Thrusters (65/45)

30 Chest to bar pullups

 

7/23/15

Strength: 3 RM Deadlift

 

1 Mile Run Time Trial

 

 

7/22/15

Strength: 3 RM Front Squat/Overhead Squat

 

2 Tire Flips:

- Every 2 Minutes for 24 Minutes (12 rounds) -

 

7/21/15

Strength: 5 RM Barbell Row

 

5 RFT:

10 Squat Snatches (75/55)

30 Second chin over bar hold

10 Squat Snatches (75/55)

60 Second plank hold

 

7/20/15

Strength: 3 RM Bench Press/Push Press

 

21-15-9:

Deadlift (225/155)

Box Jumps (24/20)

Handstand Pushups

 

7/18/15

"The Don"

 

For time:
66 Deadlifts (110/85)
66 Box jump (24/20)
66 Kettlebell swings (1.5 pood/1 pood)
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters (55/35)
66 Wall balls (20/14)
66 Burpees
66 Double-unders

 

7/17/15

"Capoot"

 

100 Push ups

800 M Run

75 Pushups

1200 M Run

50 Pushups

1600 M Run

25 Pushups

2000 M Run

 

7/16/15

Strength: 5 RM Barbell Row

 

"Elizabeth"

21-15-9:

Clean (135/95)

Ring Dips

 

7/15/15

Strength: 3 RM DL

 

Every 2 Minutes for 16 Minutes(8 Sets):

Hang Clean

+ Clean

+ Front Squat

+ Jerk

- Build up each set -

 

7/14/15

Strength: 5 RM Bench Press/Push Press

 

12 Minute AMRAP:

10 DB Squat Snatches (70/50)

20 Box Jumps (24/20)

 

7/13/15

5 rounds, each on a 3-minute clock, of:

 

20 GHD sit-ups 

20 hip extensions 

Max reps body-weight front squat

- Rest 3 minutes between each round -

 

7/11/15

Kill Cliff Granite Games Qualifier Event 3

 

17 Min AMRAP: 

50 cal row

50 wall balls (20/14)

50 shoulder to overhead (115/85)

50 box jumps (24/20)

- Rest 3 minutes - 

 

"Finisher" - secret coaches WOD

 

7/10/15

1 RM Power Snatch/Squat Snatch

 

10 Rounds:

30 Seconds of Burpees

- Rest 30 Seconds - 

30 Seconds of DB Thrusters (45/35)

- Rest 30 Seconds - 

 

7/9/15

Strength: 1 RM Weighted Pullups (5x5 Negative Pullups)

 

For Time:

100 KB Swings (53/35)

100 Abmat Situps

100 Cal Row

 

7/8/15

Strength: 5 RM Split Squats

 

5 Sets:

Halting Snatch DL + Snatch Pull + Snatch at   80-90% of 1 RM

 

7/7/15

Strength: 1 RM Press

 

6 400 M Sprints

- Rest as needed - 

 

7/6/15

Strength: 1 RM Back Squat

 

"Amanda"

9-7-5 Muscle-ups

Snatches (135/95)

 

7/4/15

In teams of two, with only one person working at a time, complete: 

400 Meter Run* 
100 Kettlebell Swings (32/24 kg -70/53lb) 
400 Meter Run 
100 Wall Balls (20/14 lbs) 
400 Meter Run 
100 Burpees 
400 Meter Run 
100 Wall Balls (20/14 lbs) 
400 Meter Run 
100 Kettlebell Swings (32/24 kg) 
400 Meter Run 

*Both athletes perform the run at the same time. 

 

7/3/15

"JT"
21-15-9
Handstand Pushups
Ring Dips
Pushups

 

7/2/15

Strength: 5 Neg. Pullups/3 RM Weighted Pullups

 

5 RFT:

5 OHS (165/115)

20 GHD Situps

 

7/1/15

Strength: 5 RM Split Squats

 

10 Minute EMOM:

2 Split Jerks @ 75% of last weeks C&J 1 RM

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See our Classes page for a schedule of our current class hours.

ADDRESS

920 East Main St.
Abingdon, VA 24210
paulgadola@gmail.com

Call or Text 276.492.8127

 

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