IRON MOUNTAIN FITNESS

6/30/22

Shoulder Health: Supinated Row + OH Carry

Strength: 4x8 Split Squats

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12 Min. Ascending AMRAP:

- Increase by 3 each round - 

3 HRPU

3/arm DB Snatch (50/35)

10 DU (increase by 10)

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6/29/22

Shoulder Health: Shoulder Stamina

Strength: Bench Press (5x5 @75%) + 5x15/arm DB Row

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E3MOM for 15 Min:

15 Back @55% of 1RM)

 

6/28/22

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 4x8 DB Push Press

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8 Rounds:

200m Run or 250m Row

- Rest 1:30 - 

 

6/27/22

Shoulder Health: DB Windmill + Farmer's Carry

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"Beast 12"

25 Walking Lunges

20 Pullups

50 Box Jumps (20")

20 Double Unders

25 Ring Dips

20 Knees to Elbows

30 KB Swings

30 Situps

20 DB Hang Squat Cleans (35/25)

25 Good Mornings or GHD Hip Extensions

30 Wall Balls (20/14)

3 Rope Climbs

 

6/24/22

Shoulder Health: Supinated Row + OH Carry

Strength: 1 RM Back Squat

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5 RFT:

15 Jumping Slam Ball

1:00 Plank Hold

15/12 Cal. Assault Bike

1:00 Active Shoulder Hang

- Rest 1 Min b/w Sets -

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6/23/22

Shoulder Health: 8/arm Turkish Getups

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KERRIE

10 RFT:

100m Sprint

5 Burpees

20 AbMat Situps

15 Pushups

100m Sprint

- Rest 2 Min -

 

6/22/22

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 1 RM Press, then 1-arm DB Max Reps Test @40% of 1RM

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5 RFT:

60 DU

15 C2B Pullups

 

6/21/22

Shoulder Health: Shoulder Stamina

Strength: 1 RM Front Squat 

1 RM Bench Press

1 RM Hang Clean or HPC

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6/20/22

Shoulder Health: 1-arm DB Press + C2B Pullups

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"Fight Gone Bad"

3 or 5 Rounds For Max Reps

- 1 Min Each Move - 

Wall Ball (20/14)

SDLHP (75/55)

Box Jumps (24/20)

Push Press (75/55)

Cal. Row

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6/17/22

Shoulder Health: Shoulder Stamina

Strength: 6x3 Power Clean or HPC

12 Min. AMRAP:

3 Weighted Pullups 1 DB (35/25)

6 Pushups on DBs

9 DB Squats

 

6/16/22

Shoulder Health: Sup. Row + OH Carry

Strength: Front Squat or OHS (5RM or 5x5 @75%)

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20 Min. EMOM for Max Reps

Min 1: Heavy Rope

Min 2: Shuttle Run

Min 3: GHD (AbMat) Situps

Min 4: :50 OH Plate Hold 

Min 5: Rest

 

6/15/22

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

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

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4 RFT:

200m Farmer's Carry (50/35)

400m Run

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6/14/22

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x12/leg Weighted Box Step-ups

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5x12 Bench Press

5x15/arm DB Row

 

6/13/22

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 5x10 Bench Press

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"Hope"

3 Rounds For Max Reps

- 1 Min. Each Move - 

Burpees

Power Snatch (75/55)

Box Jumps (24/20)

Thrusters (75/55)

C2B Pullups

 

6/10/22

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 6x3 HPC or Hang Clean

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12 Min. Ascending AMRAP:

10 DU (Ascend by 10)

2 T2B (Ascend by 2)

2 HRPU (Ascend by 2)

 

6/9/22

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 5x10 Bench Press

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5 RFT:

15 SDLHP (95/65)

15 Thrusters (95/65)

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6/8/22

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x10/leg Weighted Box Step-ups

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6-8 Sets:

400m Run/500m Row/800m Assault Bike

- Rest 1:1 - 

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6/7/22

Shoulder Health: Sup. Row + OH Carry

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PAUL PENA

7 Rounds, Each For Time:

100m Sprint

19 KB Swings (72/53)

10 Burpee Box Jumps (24/20)

- Rest 3 Min -

 

6/6/22

Shoulder Health: Shoulder Stamina, T. Getups

Strength: Front Squat or OHS (5RM or 5x5 @75%)

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Push Press (5RM or 5x5 @75%)

4x8 SLDL

5x5 Weighted Dips

 

6/3/22

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

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15 Min EMOM:

- 1 Min Max Reps Each Move -

Shuttle Run

Alt. DB Snatch (50/35)

Cal. Assault Bike

DB Box Step-ups (24/20)(50/350

Strict Burpees

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6/2/22

Shoulder Health: Sup. Row + OH Carry

Strength: Front Squat or OHS (5RM or 5x5 @75%)

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12 Min AMRAP:

100 DU

30 KB Swings (53/35)

12 Russian Twists (20/15 plate)

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6/1/22

Shoulder Health: Shoulder Stamina

Strength: 5x8 DB Bench Press

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10 Min AMRAP:

10 DL (275/185)

20 GHD Situps