Workout of the Day - March 2017 Archive 

3/31/17

Strength: Mobility or Skill Work

27-21-15-9:
Hang Power Cleans (135/95)
Wall Balls (20/14)

3/30/17

Strength: 1 RM Press

5 RFT:
400 M Run
21 Deadlift (185/135)

3/29/17

Strength: 1 RM Back Squat

12 Minute AMRAP:
250M Row
12 Burpees
6 Pull ups with mixed grip

3/28/17

Strength: 1 RM Bench Press

3 Rounds (not for time):
100m DB Farmers Carry (Weight that is challenging to the athlete)
20 Step Ups w/DB (24/20) (Weight that is challenging to the athlete)
30 GHD Situps

3/27/17

 

OPEN 17.5
10 RFT:
9 Thrusters (95/65) (65/45)
35 Double Unders (Singles)

3/25/17

WHITE
5 RFT:
3 Rope Climb 
10 T2B
21 WL Steps w/45/35# plate OH
Run 400 M

3/24/17

Strength: 1RM Weighted Pullups/5x5 Negative Pullups

"Pushup Nicole"
20 Minute AMRAP:
400 M Run
Max Reps Pushups

3/23/17

Strength: 10 Rep Front Squat & Press @80% of 1RM

7 Rounds for Reps:
- 1 Minute of each - 
Muscle Snatch (75/55)
Overhead Squat (75/55)
Box Jumps (24/20)
- Rest 1 minute - 

3/22/17

Strength: Mobility/Skill Work

7 Minute AMRAP:
8 Thrusters (95/65)
10 Ring Dips

3/21/17

Strength: Barbell Row 5x5

12 Minute EMOM:
1 Clean Pull +
1 Hang Power Clean + 
1 Hang Squat Clean

3/20/17

Strength: 10 Rep Back Squat & Bench Press @80% of 1 RM

OPEN 17.4

13 Min AMRAP:

55 Deadlift (225/155)

55 Wall Balls (20/14)

55 Calorie Row

55 Handstand Push-ups

3/18/17

Strength: Make-up Day

ALEXANDER:

5 RFT:

31 back squats (135/95)

12 power cleans (185/125)

3/17/17

Strength: 3 RM Weighted Pullups/5x5 Negative Pullups

10 RFT:
10 Air Squats
15 Abmat Sit ups
20 Double Unders

3/16/17

Strength: 10 Rep Front Squat & Press @75% of 1RM

Deadlift
3-3-2-2-2-1-1-1-1-1

3/15/17

Strength: Mobility/Skill Work

16 Minute EMOM (alternate between 4 moves on the minute):

A. (15/12 Calories) Assault Bike
B. 2 Rope Climbs 
 C. 8 Wall Ball (20/14)
D. 8 SDLHP (75/55)

3/14/17

Strength: 5x5 Barbell Row

8 Minute AMRAP:
21 KB Swings (53/35)
15 Hand Release Pushups
9 Toes-to-Bar

3/13/17

Strength: 10 Rep Back Squat and Bench Press @75% of 1RM

OPEN WOD 17.3

 

Prior to 8:00, complete:
3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 95 lb.
Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

3/11/17

OMAR

For time:
10 Thrusters (95/65)
15 Bar-facing burpees
20 Thrusters (95/65)
25 Bar-facing burpees
30 Thrusters (95/65)
35 Bar-facing burpees

3/10/17

5 Rounds of:
5 Minutes of rowing
5 Minutes of Rest
- Distance rowed for each interval - 

3/9/17

Strength: 10 Rep Press & Back Squat @70% of 1RM

"Diane"
21-15-9:
Deadlift (225/155)
Handstand Push-ups

3/8/17

Strength: 5RM Wghtd Pullups/Neg. Pullups 5x5

5-3-3-2-1-1-1-1:

Overhead Squat

3/7/17

Strength: 5x5 Barbell Row 

4 RFT:
20 Power Snatch (95/65)
50 Double Unders

3/6/17

Strength:  10 Rep Back Squat & Bench Press @70% of 1RM

 

Open 17.2

12 Min AMRAP:

2 Rounds:
  50-ft. DB Walking Lunge (50/35)
  16 Toes-to-Bar
  8 Power Cleans (50/35)
2 Rounds:
  50-ft. DB Walking Lunge (50/35)
  16 Bar MUs
  8 Power Cleans (50/35)

3/4/17

MORRISON

50-40-30-20-10:
Wall balls (20/14)
Box jumps (24/20)
Kettlebell swings (50/35)

3/3/17

Strength: 1 RM Weighted Pullups/5x5 Negative Pullups

 

Snatch Balance: 3-3-2-2-2-1-1-1-1-1

3/2/17

Strength: 20 Rep Back Squat & 20 Rep Bench Press @ 65% of 1RM

Rodney Jackson 17.1
17 Minute AMRAP:
21 DB Thrusters (55/35)
15 Chest to Bar pullups
9 Deadlift (375/275)

3/1/17

Strength: Mobility/Skill Work

"Elizabeth"
21-15-9:
Clean (135/95)
Ring Dips

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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