Workout of the Day - July 2018 Archive 

7/31/18

 

Shoulder Health- DB High Pull + Dips

Strength- DB Shoulder Press (4 sets of 10 Reps/arm)

12 Minute AMRAP:
400m Run
50ft Overhead Walking Lunge (135/95)
25 GHD Sit-ups

7/30/18

Shoulder Health- DB Windmill + Farmer's Carry

3 RFT:
10 DB Power Snatch (Left)(50/35)
10 Single Arm OHS (Left)(50/35)
10 L-Pull-ups
10 DB Power Snatch (Right)(50/35)
10 Single Arm OHS (Right)(50/35)
10 L-Pull-ups

7/28/18

MATT 16
16 Deadlifts (275/185)
16 Hang Power Cleans (185/135)
16 Push Press (135/95)
800 M Run
16 Deadlifts (275/185)
16 Hang Power Cleans (185/135)
16 Push Press (135/95)
800 M Run
16 Deadlifts (275/185)
16 Hang Power Cleans (185/135)
16 Push Press (135/95)

7/27/18

Shoulder Health- DB High Pull + Dip

Strength- Front Squat 5RM

5 Rounds for Time:
500 m Row
Rest 2:30 Minutes

7/26/18

Shoulder Health- C2BPull-ups + DB Press

Strength- Deadlift 3RM

7 Min AMRAP:
50 Double Unders
10 OHS (135/95)

7/25/18

Shoulder Stamina

Strength- DB Step-ups (4 Sets of 8 reps/leg)

Weighted Dip
3-2-2-1-1-1-1
Bench Press
3-2-2-1-1-1-1
Turkish Get-ups
3-2-2-1-1-1-1

7/24/18

Shoulder Health- DB Windmill + Farmer's Carry

For Time:
2000m Row
1 Mile Run
2000m Row

7/23/18

Shoulder Health- Supinated BB Row + OH Carry

Strength- DB Shoulder Press (4 Sets of 8 Reps)

"Mary "
20 Minute AMRAP:
5 Handstand Push- ups
10 Pistols
15 Pull-ups

Or

"Cindy" 
20 Minute AMRAP:
5 Pull-ups
10 Push-ups
15 Squats

7/21/18

T.J.
10 Bench Press (185/135)
10 Strict Pullups
Max Set Thrusters (135/95)
Repeat the triplet until you
have completed 100 thrusters

7/20/18

Shoulder Health- DB Windmill + Farmer's Carry

Strength- Split Squats (4 Sets of 12 Reps)

3 RFT:
20 Alt DB Sntach (50/35)
15 Box Jumps (24/20)
400 M Run

7/19/18

Shoulder Health- Chest to Bar Pull-ups + DB Press

Strength- Make up or mobility/skill work

Every 2 minutes for 20 Minutes

2 Back Squats

7/18/18

Shoulder Stamina

JOSIE

For Time:
1 Mile Run
then, 3 Rounds:
30 Burpees
4 Power Cleans (155/105)
6 Front Squats (155/105)
then
1 Mile Run

7/17/18

Shoulder Health- Supinated Row + Overhead Carry

Strength- 3RM Deadlift

7 Minute AMRAP:
200 M Row
50 Double Unders

7/16/18

Shoulder Health-1 arm DB High Pull + Dip

Strength- DB Bench Press (4 Sets of 12 Reps)

24 Minute EMOM:
15/12 Cal Assault Bike
1:00 Right Side Plank
100ft Sled Pull or Sled Push
1:00 Plank
100 M Farmer's Carry (50/35)
1:00 Left Side Plank

7/14/18

GUNNY

For Time:
1 Mile Weighted Run
50 Push-ups
50 Sit-ups
1 Mile Weighted Run
50 Push-ups
50 Sit-ups
1 Mile Weighted Run

7/13/18

Shoulder Health- Supinated BB Row + OH Carry

Strength- Power Clean or Squat Clean (6 Sets of 3 Reps)

21-15-9:
Pull-ups
OHS (115/75)
Run 400 M after each round

7/12/18

Shoulder Health- DB High Pull + Dips

Tabata:
DB Shoulder Press (35/25)
Weighted Jumping Lunges (35/25)
Ring Dips
Weighted Walking Lunges (35/25)
DB Push Press (35/25)

7/11/18

Shoulder Stamina

Strength- Deadlift (6 Sets of 3 Reps)

5 Front Squats
Every 2 Minutes for 10 Minutes
5 Sets

or 5000 m Row

7/10/18

Shoulder Health- C2B Pull-ups + DB Press

Strength- DB Bench Press (4 Sets of 10 Reps)

5000m Row

or

5 RFT:
20 GHD Sit-ups
3 Legless Rope Climbs

7/9/18

Shoulder Health: DB Windmill + Farmer's Carry

Strength- Split Squats (4 sets of 10 Reps)

For Time:

5000m Row

- or -

5 RFT:
20 GHD Sit-ups
3 Legless Rope Climbs

7/7/18

T.U.P
15-12-9-6-3:
Power Cleans (135/95)
Pullups
Front Squats (135/95)
Pullups

7/6/18

Shoulder Health- C2BPull-ups + 1-arm DB Press

Granite Games Event 6
20 Minute Time Cap
150 Double Unders
75ft FR DB Walking Lunge (50/35)
50 DB Thrusters (50/35)
75ft FR DB Walking Lunge (50/35)
150 Double Unders

7/5/18

Shoulder Health- 1-arm DB Windmill + Farmer's Carry

Strength- Split Squats (4 Sets of 8 reps)

Grace 
For Time:
30 Clean & Jerks (135/95)

or 
Isabel 
For Time: 
30 Snatch (135/95)

7/4/18

Independence Day WOD

242 Double Unders

 7 Rounds of:

4 Squat Cleans (165/125)

17 Reps of gymnastics movement (or substitute)

76 Wall Ball (20/14)

Gymnastics movements:

Rounds 1-2 HSPU

Rounds 3-4 Push-ups

Rounds 5-7 Pull-ups

7/3/18

Shoulder Health- 1-arm DB High Pull + Dip

Strength- DB Bench Press (4 sets of 8 reps)

12 Minute AMRAP:
5 Toes to Bar
10 SDLHP (75/55)
15 KB Swings (53/35)

7/2/18

Shoulder Health: Supinated BB Row + OH Carry

Granite Games Event 5
18 Minute Time Cap
2 Rounds
6 Ring Muscle Ups
12 Deadlifts (225/155)
18 Box Jump Overs (24/20)

2 Rounds
4 Ring Muscle Ups
8 Deadlifts (314/205)
12 Box Jump Overs (24/20)

2 Rounds
2 Ring Muscle Ups
4 Deadlifts (365/235)
8 Box Jump Overs (24/20)

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ADDRESS

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

Call or Text 276.492.8127

 

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