IRON MOUNTAIN FITNESS
FORGING YOUR PATH TO PEAK FITNESS
Workout of the Day - June 2016 Archive
6/30/16
Strength: 1 RM Front Squat
Endurance WOD
20 Min AMRAP:
60 on/60 off Run
60 on/45 off
60 on/30 off
60 on/15 off
6/29/16
Strength: 1 Weighted Pullups/5x5 Negative Pullups
21-15-9:
Deadlifts (225/155)
Overhead WL steps (50/35 DB/KB)
Burpees over BB
6/28/16
Strength: 1 RM Hang Power Clean
Strength WOD
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps
6/27/16
Strength: 1 RM Back Squat
Granite Games Qualifier Event 4
5-10-15-20-15-10-5:
Overhead Squat (115/75)
Toes to Bar
6/25/16
Strength: Make-up Day
Granite Games Qualifier Event 4
5-10-15-20-15-10-5:
Overhead Squat (115/75)
Toes to Bar
6/24/16
Strength: 1 RM Hang Power Clean
Granite Games Qualifier Event 3
12 Min AMRAP:
12 C2B Pullups
8 Deadlifts (245/165)
12 HSPU
8 Deadlifts (245/165)
6/23/16
Strength: 20 Rep Press and 20 Rep Back Squat
Endurance WOD:
Time Trial - 2000m Row or 1600m Run
6/22/16
Strength: 10-15 Minutes of Mobility or Skill Work
10 Minute AMRAP:
12 DB Single Leg DL (6 each leg)
9 DB Hang Squat Cleans
6 DB Push Jerks
6/21/16
Strength: 1 RM Weighted Pullups/5x5 Neg. Pullups
Strength WOD:
5x5 DB Split Squats
(Rest 60 seconds between sets)
Then
4 Rounds of:
DB Bench Press x8 reps
(Rest 60 seconds between sets)
6/20/16
Strength: 20 Rep Bench Press and 20 Rep Front Squat
"Tabata This!"
Tabata Row
- Rest 1 minute
Tabata Squat
- Rest 1 minute
Tabata Pull-up
- Rest 1 minute
Tabata Push-up
- Rest 1 minute
Tabata Sit-up
6/18/16
Strength: Make up Day
"Jackie"
For Time:
1000 M Row
50 Thrusters (45/35)
30 Pullups
6/17/16
Granite Games Week 2 Qualifier Event
17 Min AMRAP:
50 Cal Row
50 Wall Balls (20/14)
50 Shoulder to Overhead (115/85)
50 Box Jumps (24/20)
6/16/16
Strength: 20 Rep Press and 20 Rep Back Squat
"Griff"
For Time:
Run 800 M
400 M Backwards
800 M
400 M Backwards
6/15/16
Strength: Mobility/Skill Work
"Chip, Chip, Chip Away" CFK Event 3
Partner WOD
40 Partner Wallballs (20)
60 Deadlifts (185/135)
80 Toes to Rings
100 DUs
50 HSPUs
6/14/16
Strength: 3 RM Weighted Pullups/5x5 Neg. Pullups
Alternate Every 90 Seconds:
2 Sled Pull or Push
2 Rope Climbs
- 6 Sets of each -
6/13/16
Strength: 20 Rep Bench Press and 20 Rep Front Squat
"Not the Nancy You Know" (CFK Event 1)
Partner WOD
5 RFT:
400m Run
30 OHS (135/75)
6/11/16
Strength: Make Up Day
For Time:
Tabata pushups
Run 2 Miles
Bottom to bottom Tabata Squats
6/10/16
Granite Games Week 1
15 Min AMRAP:
10 Squat Clean and Jerks (135/85)
15 Burpees over Bar
8 Squat Clean and Jerks (185/115)
15 Burpees over Bar
6 Squat Clean and Jerks (225/145)
15 Burpees over Bar
4 Squat Clean and Jerks (275/175)
15 Burpees over Bar
2 Squat Clean and Jerks (305/200)
15 Burpees over Bar
MAX Squat Clean and Jerks (315/205)
6/9/16
Strength: 3 RM Hang Power Clean
Endurance WOD
For time:
Run 1,600 meters
- Rest 3 minutes
Run 1,200 meters
- Rest 2 minutes
Run 800 meters
- Rest 1 minute
Run 400 meters
6/8/16
Strength: 5 RM Weighted Pullups/5x5 Neg. Pullups
7 Min AMRAP - Ascending by 2:
2 Cleans (185/135)
2 Box Jump Overs (30/24)
3 Minutes:
Max Reps Burpees
6/7/16
Strength: Mobility/Skill Work
Strength WOD
3-3-3-3-3-3-3
SDLHP
6/6/16
Strength: 20 Rep Bench Press and 20 Rep Front Squat
"Fran"
21-15-9
Thrusters (95/65)
Pullups
6/4/16
Strength: Make-up day
For Reps:
1 Minute of Hang Squat Cleans (45/35 DB)
1 Minute of Burpees
1 Minute of Toes to Bar
2 Minutes of Hang Squat Cleans (45/35)
2 Minutes Burpees
2 Minutes Toes to Bar
1 Minute of Hang Squat Cleans (45/35 DB)
1 Minute of Burpees
1 Minute of Toes to Bar
6/3/16
Strength: 1RM Hang Power Clean
"Diane"
21-15-9:
Deadlift 225#
Handstand Push-ups
6/2/16
Strength- 1 RM Weighted Pullups/5x5 Neg. Pullups
Endurance WOD
3 RFT:
1000 M Row
800 M Run
6/1/16
Strength: 20 Rep Bench Press and 20 Rep Front Squat
3 RFT:
250 M Row
21 Hip Extensions
21 Abmat Situps
400 M Run