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.

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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