Workout of the Day - July 2019 Archive

7/31/19

Shoulder Health: Shoulder Stamina

"The Ghost"

6 Rounds/1 Min Each Move:

Row

Burpees

Double Unders

Rest

- Separate scores for each -

7/30/19

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x5 Back Squat E2MOM @75+%

5 RFT:

30 KB Swings (53/35)

200m Farmer's Carry

7/29/19

Shoulder Health: DB High Pull + Dips

Strength: 5x5 Press E2MOM @75+%

3RFT:

400m Run

15 Power Clean (155/105)

40 Strict Pushups

7/27/19

BLAKE

4RFT:

100ft OH Walking Lunge with Plate (45/35)

30 Box Jumps (24/20)

20 Wall Ball (20/14)

10 HSPU

7/26/19

Shoulder Health: Supinated Row + OH Carry

4 RFT:

15 SDLHP (75/55)

15 DB Push Press

400m Run

7/25/19

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 5x5 Press E2MOM @75+% of 1RM

12 Min Partner AMRAP (alternate moves):

12 DB Bench Press (50/35)

12 Wall Ball (20/14)

50 DU

7/24/19

Shoulder Health: Shoulder Stamina

Strength: 1DL + PC + FS + HC + Jerk

"Elizabeth"

21-15-9:

Power Clean (135/95)

Ring Dips

7/23/19

SHoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5 RM Back Squat E2MOM @75+%

12 Min EMOM:

Min 1 - 20/16 Cal Row

Min 2 - 12 Burpee Box Jump Overs

Min 3 - 20 T2B

7/22/19

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x5 Bench Press E2MOM @75+%

10 Min AMRAP:

500m Row

30 Alt DB Snatch (50/35)(35/20)

10/7 Bar MU

60-ft OH DB Walking Lunge (50/35)(35/30)

10/7 Bar MU

7/20/19

NUTTS

For Time:

10 HSPU

15 DL (250/175)

25 Box Jumps (30/24)

50 Pullups

100 Wall Ball (20/14)

200 DU

400m Run with Plate (45/35)

7/19/19

Shoulder Health: Supinated Row + OH Carry

Strength: 5x5 Press E2MOM @75+% of 1RM

Immediately following, Max Rep Test Single-arm DB press @40% of 1RM Press

-Then:

5x5 Front Squat or OHS

7/18/19

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x5 Bench Press E2MOM @75+% of 1 RM

15 Min EMOM:

Min 1 - 20 KB Swings (53/35)

Min 2 - 20 GHD Situps

Min 3 - 2 Rope Climbs

7/17/19

Shoulder Health: Shoulder Stamina

Strength: 5x5 Back Squat E2MOM at 75+%

3 RFT (3-Person Teams):

P1 - 400m Run

P2 - 21 Power Cleans (155/105)

P3 - Plank Hold

7/16/19

Shoulder Health: DB High Pull + Dips

"Chelsea"

30 Min EMOM:

5 Pullups

10 Pushups

15 Squats

- OR - 

Flex WODs

7/15/19

Shoulder Health: DB Windmill + Farmer's Carry

"Chelsea"

30 Min EMOM:

5 Pullups

10 Pushups

15 Squats

7/13/19

SMALL

3 RFT:

1000m Row

50 Burpees

50 Box Jumps (24/20)

800m Run

7/12/19

Shoulder Health: DB High pull + Dips

Strength: Press + PP + PJ Technique Work

For Time:

10 C2B L-Pullups

10 Press (105/70)

15 L-Pullups

20 Push Press (105/70)

20 Strict Pullups

30  Push Jerk (105/70)

25 Kipping Pullups

7/11/19

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x5 Back Squat E2MOM @75% of 1RM

Flex WODs

- OR - 

6 RFT:

200 Run

30 KB Swings (53/35)

7/10/19

Shoulder Health: Shoulder Stamina

Strength: 5x5 Press E2MOM @75+% of 1RM

3 RFT:

500m Row

50 Wall Ball (20/14)

100ft HS Walk

100 DU

- OR - 

6 RFT:

200 Run

30 KB Swings (53/35)

7/9/19

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 3RM HPC/HSC

3 RFT:

500m Row

50 Wall Ball (20/14)

100ft HS Walk

100 DU

- OR - 

6 RFT:

200 Run

30 KB Swings (53/35)

7/8/19

Shoulder Health: Supinated Row + OH Carry

Strength: 5x5 Bench Press E2MOM @75+%

Tabata Thruster (65/45)

- Alternate holding at the bottom of squat and OH each rest - 

7/6/19

SHAM

7 RFT:

11 BW Deadlift

100m Sprint

7/5/19

Shoulder Health: DB Windmill + Farmer's Carry

5 Min AMRAP:

8 Power Cleans (95/65)

25 DU

- 4 Min Rest -

5 Min AMRAP:

8 DB Push Press

25 DU

7/4/19

"1776"

3 RFT (Partner):

74 Wall Ball

74 Pushups

74 Squats

74 KB Swings

74 Situps

74 Pullups

74 Walking Lunges

74 Burpees

7/3/19

Shoulder Health: Shoulder Stamina

Strength: 5x5 Back Squat E2MOM @75% of 1RM 

5x5 Bench Press E2MOM @ 75@ of 1RM

- or -

Flex WODs

7/2/19

Shoulder Health: Supinated Row + OH Carry

Strength: 5x5 Back Squat E2MOM @75% of 1RM 

5x5 Bench Press E2MOM @ 75@ of 1RM

- or -

Flex WODs

7/1/19

Shoulder Health: DB High Pull + Dips

Strength: 5x5 Press (E2MOM @75% of 1RM)

14 Min AMRAP:

3 Person Teams

P1 - 400m Run

P2 - Static Hold (50/35 DBs)

P3 - Max Reps Box Jump (24/20)

OPENING HOURS

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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