Workout of the Day - March 2015 Archive

 

3/31/15

Strength: 5 RM Press/Push Jerk

 

3 RFT:

100 Squats

50 Box Jumps (20)

25 DB Clean & Jerks (45/30)

 

3/30/15

Strength: 5 RM Back Squat

 

For Time:

25 Burpees

25 Power Cleans (135/95)

25 Burpees

- 7 Wall Ball EMOM -

 

3/28/15

35 minute AMRAP:
10 GHD Sit-ups
20 Deadlifts (155/105)
30 Double Unders
10 GHD Sit-ups 
20 Power Cleans (155/105)
30 DUs
10 GHD Sit-ups
20 Shoulder to Overhead (155/105)
30 DUs

 

3/27/15

CF Open WOD 15.5

 

For Time:

27 Cal Row

27 Thrusters (95/65)

21 Cal Row

21 Thrusters

15 Cal Row

15 Thrusters

9 Cal Row

9 Thrusters

 

3/26/15

Strength: 1 RM Barbell Row/Weighted Pullups

 

5 RFT:

20 Strict Ring Dips 

14 Thrusters (135/95)

 

3/25/15

Strength: 1 RM Back Squat

 

15 Minute EMOM:

3 High Hang Power Snatch Progression:

(1) Shrug

(2) Shrug Pull

(3) High Hang Power Snatch

 

3/24/15

Strength: 3 RM Hang Power Clean

 

Row 2 Miles (Time Trial)

 

3/23/15

Strength: 1 RM Press/Push Jerk

 

For Time:

400 M Run

50 Pullups

400 M Run

50 Pushups

400 M Run

50 Abmat Situps

400 M Run 

50 Squats

 

3/21/15

"Small"


3 RFT:
1000 M Row
50 Burpees
50 Box Jumps (24/20)
800 M Run

 

 

 

3/20/15

Open Workout 15.4

 

8 Min Max Reps:

3 HSPU + 3 Cleans (185/125)

6 HSPU + 3 Cleans

9 HSPU + 3 Cleans 

12 HSPU + 6 Cleans 

15 HSPU + 6 Cleans 

18 HSPU + 6 Cleans 

21 HSPU + 9 Cleans

etc...

 

3/19/15

Strength: 3 RM Barbell Row/Weighted Pullups

 

1-1-1-1-1-1-1:

Thruster

Push Press

Push Jerk

Split Jerk

- Performed without dropping bar -

 

3/18/15

Strength:3 RM Back Squat

 

12 Minute EMOM:

2 Hang Power Snatch

 

3/17/15

Strength: 3 RM Hang Power Clean

 

21-18-15-12-9-6-3:

DL (255/185)

Strict Knees to Elbows

 

3/16/15

Strength: 3 RM Press/Push Jerk

 

For Time:

75 KB Swings (53/35)

1 Mile Run

75 KB Swings (53/35)

 

3/14/15

"Adam Brown"

2 RFT:

24 Deadlift (295/ 205)

24 Box Jumps (24/20)

24 Wallball (20/14)

24 Bench Press (195/125)

24 Box Jumps (24/20)

24 Wallball (20/14)

24 Clean (145/105)

 

3/13/15

 

Open Workout 15.3

 

14 Min AMRAP:

7 Muscle Ups

50 Wall ball

100 Double Unders

 

3/12/15

 

Strength: 3 RM Hang Power Cleans

 

10 Minute AMRAP:

10 Triple Unders

15 KB Swings (53/35)

20 Walking Lunges

 

3/11/15

Strength- 5 RM Back Squat

 

12 Minute EMOM:

3 High Hang Power Snatch (Technique Work)

 

3/10/15

Strength: 5 RM Barbell Row/Weighted Pullups

 

4 Rounds:

3 Minutes of Rowing

1 Minute of Muscle Ups (3 Pullups/3 Dips)

 

3/9/15

Strength: 5 RM Press or Push Jerk

5 RFT:
25 GHD Situps/Abmat
400 M Run
7 Hang Power Cleans (95/65)

 

3/7/15

"RJ"

 

5 RFT:

800 M Run

5 Rope Climb

50 Pushups

 

3/6/15

Open Workout 15.2

 

0:00 to 3:00

2 Rounds:

10 OHS

10 Chest-to-Bar PUs

 

3:00-6:00

2 Rounds:

12 OHS

12 Chest-to-Bar PUs

 

etc... Until round is not completed w/in time.

 

3/5/15

Strength: 1 RM Bench Press/Push Press

 

4 Rounds:

2 Minutes Triple-Unders

2 Minutes Burpees

 

3/4/15

Strength: 1 RM Front Squat/OHS

 

"Grace"

30 Reps Clean & Jerk (135/95)

 

3/3/15

Strength: 1 RM DL

 

"Helen"

3 RFT:

400 M Run

21 KB Swings (53/35)

12 Pullups

 

3/2/15

4 RFT:
10 SDLHP (95/65)
10 Push Press (95/65)
20 Back Squats (95/65)

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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