IRON MOUNTAIN FITNESS
FORGING YOUR PATH TO PEAK FITNESS
Workout of the Day - June 2018 Archive
6/30/18
FALKEL
25 Min AMRAP:
8 HSPU
8 Box Jumps (30/24)
1 Rope Climb
6/29/18
Shoulder Health- C2B Pull-ups + 1 arm DB Press
Mobility/skill work
"Nancy"
5 RFT
400 M Run
15 OHS (95/65)
6/28/18
Shoulder Health- Dip + 1-arm DB High Pull
Strength- 1 RM Back Squat
7 2-minute rounds of:
20 Cal Row
Max Reps GHD Sit-ups
6/27/18
Shoulder Stamina
Strength- 1RM Deadlift
GG Event 4
8 Minute Time Cap
3-6-9-12-9-6-3
Hang Squat Clean (135/95)
Bar Facing Burpees
6/26/18
Shoulder Health- Supinated BB Row + 2 arm OH Carry
Strength- 1RM Front Squat
Granite Games Event 3
3 RFT:
12 C2B Pull-ups
12 Alt DB Snatch (50/35)
then 3 RFT:
12 Bar Muscle ups
12 Alt DB Snatch (50/35)
6/25/18
Shoulder Health: DB Windmill + Farmers Carry
Strength- 1 RM Shoulder Press
Granite Games Event 2
20-18-16-14-12-10-8-6-4-2
Wall Ball (20/14)
10-9-8-7-6-5-4-3-2-1
Toes to Bar
6/23/18
BRADLEY
10 RFT:
100 M Sprint
10 Pull-ups
100 M Sprint
10 Burpees
- Rest 30 Seconds -
6/22/18
Shoulder Health- 1-arm DB Windmill + Farmer's Carry
Front Squat
3-3-3 Reps
Push Press
3-3-3 Reps
Thruster
3-3-3 Reps
6/21/18
Shoulder Health- 1 arm DB Press + Chest to Bar Pull-ups
20 Minute EMOM
2 Tire Flip
1:00 Plank
100ft Sled Push
1:00 Active Shoulder Hang
15/12 Cal Assault Bike
6/20/18
Shoulder Stamina
Strength- Back Squat (10 reps @ 75% of 1RM)
10 Rounds, each for time
200m Row
Rest 90 Seconds
6/19/18
Shoulder Health- 2-arm OH Carry + Sup. Barbell Row
Mobility/Skill Work
Fight Gone Bad (Make-up)
or
Clean & Jerk
1-1-1-1-1-1-1
6/18/18
Shoulder Health- 1 arm DB High Pull + Dip
Strength- Press (4reps @ 85% of 1RM)
Granite Games Events 1 & 2
14 Minute Time Cap
15 Burpees over Rower
40/30 Cal Row
15 Burpees over Rower
40/30 Cal Row
15 Burpees over Rower
in the remaining time
Establish 1 RM Snatch
6/16/18
Fight Gone Bad
6/15/18
Shoulder Health- 2-arm Overhead Carry + Supinated BB Row
Strength- Front Squat (10 Reps @70% of 1RM)
Regional Event 3
3 RFT:
9 Muscle Ups
36ft HS Walk
36-45-54 Single Leg Squats
36ft HS Walk (except last round)
6/14/18
Shoulder Health- 1-arm DB High Pull + Dip
Strength-Skill Work/mobility
Christine
3 RFT
500 M Row
12 DL (BW)
21 Box Jumps (24/20)
6/13/18
Shoulder Stamina
Strength- Press (6 reps @80% of 1RM)
Back Squat
5-5-5-5-5
6/12/18
Shoulder Health- 1-arm DB Press + C2B Pull-ups
No Strength
Triple 3
For Time
3000m Row
300 Double Unders
3 Mile Run
6/11/18
Shoulder Health- 1-arm DB Windmill + Farmer's Carry
Strength- 6 Sets of 3 Reps
Regionals Event 6
4 Rope Climbs
16 Thrusters (155/105)
3 Rope Climbs
12 Thrusters (155/105)
2 Rope Climbs
8 Thrusters (155/105)
6/9/18
TIFF
On a 25 Minute Clock
Run 1.5 miles
Then AMRAP
11 Chest to Bar Pullups
7 Hang Squat Cleans (155/115)
7 Push Press (155/115)
6/8/18
Shoulder Health- 2-arm Overhead Carry + Supinated Barbell Row
Strength- Front Squat (10 @65% of 1RM)
Regionals Event 5
For Time:
50 HSPU
50 Toes to Bar
50 Cal Bike
50 DB Box Step Overs (24/20)
50ft Right Arm DB OL (70/50)
50ft Left Arm DB OL (70/50)
6/7/18
Shoulder Health- 1-arm DB High Pull + Dips
Regionals Event 4
For Time:
2 Rounds of:
10 Snatch (175/125)
12 Burpees
then, 2 Rounds of
10 Snatach (115/75)
6/6/18
Shoulder Stamina
Strength- Back Squat (10 Reps @65% of 1RM)
4 RFT
60 Second HS Hold
60 Second Static Hang
15 DB Press (50/35)
15 Weighted Pullups (1 DB)
6/5/18
Shoulder Health- 1-arm DB Windmill + Farmer's Carry
Strength- Press (8 Reps @75% of 1RM)
10 Minute AMRAP
10 Deadlifts (275/185)
20 GHD Sit-ups
6/4/18
Shoulder Health- 1-arm DB Press + Chest to bar pull-ups
3 RFT
50 MBC (20/14)
800 M Run
6/2/18
OTIS
15 Minute AMRAP
1 Back Squat, 1 Shoulder Press, 1 DL
2 Back Squats, 2 Press, 2 DL
etc…
1 1/2 BW for Squats and DL.
3/4 BW for Presses
6/1/18
Shoulder Health- 1 Arm DB High Pull + Pullups
Strength- Back Squat (20 Reps @ 60% of 1RM)
CFK 2018 COMP
WOD 1
For time (12 min cap)
2000m - Bike
200 Double Unders
800m - Run (each partner runs 400m carrying a slam ball)
RX=20#, Scaled=10#
*Partners can divide reps up as desired, but each partner must work in each movement.