IRON MOUNTAIN FITNESS

Workout of the Day - June 2020 Archive

6/30/20

Shoulder Health:
1-arm DB Press + C2B Pullups

DB Windmill + Farmer's Carry

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

- OR -

"Triple Three"

For Time:

3000m Row

300 DU

3 Mile Run

​

6/29/20

"Triple Three"

For Time:

3000m Row

300 DU

3 Mile Run

​

6/27/20

Shoulder Health: DB Windmill + Farmer's Carry

​

HSPU Ladder

- Rest 3 Min -

Dip Ladder

- Rest 3 Min -

Push-up Ladder

​

6/26/20

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 1 RM Power Clean​

2 Rounds:

2 Min DU

4 Min Tabata Alt. Pistols

2 Min KB Swings (53/35)

- OR - 
6-8 400m Run/500m Row/.5mile AB

​

6/25/20

Shoulder Health: 8/arm Turkish Getups

Strength: 1 RM Front Squat

​

2 Rounds:

2 Min DU

4 Min Tabata Alt. Pistols

2 Min KB Swings (53/35)

- OR - 
6-8 400m Run/500m Row/.5mile AB

​

6/24/20

Shoulder Health: Shoulder Stamina

Strength: 1 RM Press

​

3 RFT:

400m Run

24 Box Jump (24/20)

16 T2B

8 Power Clean (135/95)

- OR -

1 RM Deadlift

​

6/23/20

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 1 RM Back Squat

​

3 RFT:

400m Run

24 Box Jump (24/20)

16 T2B

8 Power Clean (135/95)

- OR -

1 RM Deadlift

​

6/22/20

Shoulder Health: Supinated Row + OH Carry

Strength: 1 RM Bench Press

​

12 Min. AMRAP:

20 GHD Situps

10 Left-arm OH Walking Lunge (50/35)

10 Right-arm OH Walking Lunge (50/35)

​

6/20/20

Shoulder Health: Shoulder Stamina

​

NICKMAN

10 RFT:

200m Farmer's Carry (50/35)

10 Weighted Pullups (35/20)

20 Alt DB Snatch (50/35)

​

6/19/20

Shoulder Health: DB High Pull + Dips

Strength: 5x12 SLDL

​

"Fight Gone Bad"

- OR -

1 Mile Time Trial

​

6/18/20

Shoulder Health: Supinated Row + OH Carry

​

"Fight Gone Bad"

3-5 Rounds:

(1 Min each move)

Wall Ball (20/14)

Push Press (75/55)

Box Jump (24/20)

SDLHP (75/55)

Cal Row

- Rest 1 Min - 

​

6/17/20

Shoulder Health: Turkish Getups

Strength: 5x5 Press or Push Press (or 5RM)

​

50-40-30-20-10:

GHD Situps

KB Swings (53/35)

​

- OR -

​

3 Rounds:

800m Run

- Rest 2 Min -

​

6/16/20

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x5 Front Squat

​

50-40-30-20-10:

GHD Situps

KB Swings (53/35)

​

- OR -

​

E3MOM for 15 Min:

10 DL @75% of 1RM

​

6/15/20

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x12 DB Bench Press

​

E3MOM for 15 Min:

10 DL @75% of 1RM

​

6/13/20

Shoulder Health: -arm DB High Pull + Dips

1600m Time Trial

​

MORRISON

50-40-30-20-10:

Wall Ball (20/14)

Box Jumps (24/20)

KB Swings (53/35)

​

6/12/20

Shoulder Health: Turkish Getups

Strength: 5x5 Press or Push Press (or 5RM)

​

5 RFT:

400m Run

15 DB Snatch (left) (50/35)

15 DB Snatch (right) (50/35)

​

6/11/20

Shoulder Health: Supinated Row + OH Carry

Strength: 5x10 SLDL

​

E3MOM for 15 Min:

10 Front Squat @80% of 1RM

​

- OR - 

​

21-15-9:

Power Snatch (95/65)

Pushups

​

6/10/20

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 6x3 Hang Power Clean

​

E3MOM for 15 Min:

10 Front Squat @80% of 1RM

​

6/9/20

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x10 DB Bench Press

​

15 Min AMRAP:

25ft HS Walk

75ft Walking Lunge

25 GHD/AbMat

​

- OR -

​

10 RFT:

1:00 Rower

200m Run

1:00 AB

- Rest 1 Min -

​

6/8/20

Shoulder Health: Shoulder Stamina

​

10 RFT:

1:00 Rower

200m Run

1:00 AB

- Rest 1 Min -

​

6/6/20

Shoulder Health: Shoulder Stamina

​

"Chelsea"

30 Min EMOM:

5 Pullups

10 Pushups

15 Squats

​

6/5/20

Shoulder Health: Supinated Row + OH Carry

Strength: 6x3 Hang Power Clean

​

5 2-Min Rounds:

75 DU

Max Reps SDLHP (75/55)

- Rest 1 Min b/w Rounds -

​

6/4/20

Shoulder Health: DB Windmill + Farmer's Carry

​

​

Thruster Ladder

Ring Row Ladder

Push Press Ladder

- 1 rep 1st minute, 2 reps 2nd minute, etc. until you can't complete # in the minute.

- Rest as needed between ladders.

​

6/3/20

Shoulder Health: 8/arm Turkish Getups

Strength: 5x8 SLDL

​

TABATA (each move):

Cal Assault Bike

L-sit Hold (Hollow Rock Hold)

Handstand Hold

GHD Situps (AbMat)

Lunges

​

- OR - 

400m-800m-1200m-1600m Run/Row

- Rest 1:1 - 

​

6/2/20

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x8 DB Bench Press 

​

TABATA (each move):

Cal Assault Bike

L-sit Hold (Hollow Rock Hold)

Handstand Hold

GHD Situps (AbMat)

Lunges

​

- OR - 

400m-800m-1200m-1600m Run/Row

- Rest 1:1 - 

​

6/1/20

Shoulder Health: DB High Pull + Dips

Strength: 5x5 Front Squat @75% of 1 RM (or 5RM)

​

3 RFT:

10 HPS (95/65)

15 BJ (24/20)

250m Row