Workout of the Day - March 2019 Archive

3/30/19

ADAM BROWN

2 RFT:

24 Deadlift (295/205)
24 Box jumps (24/20)
24 Wall Ball (20/14)
24 Bench Press (195/135)
24 Box jumps (24/20)
24 Wall Ball (20/14)
24 Clean (145/105)

3/29/19

Shoulder Health- 1-arm DB High Pull + Dips

For 20 Minutes perform
5 Strict Pull-ups
10 Push-ups
15 Squats
If you can finish 8 rounds by 5:00 switch to
10-20-30 Reps
If you can finish 4 rounds by 10:00
20-40-60
If you can finish 2 rounds by 15:00
40-80-120

3/28/19

Shoulder Health- Supinated Row + OH Carry

8 RFT:
200m Run
50m Farmer's Carry (50/35)

3/27/19

Shoulder Stamina

5 Power Clean @ 60-65% E2MOM for 20 Minutes (10 sets)

3/26/19

Shoulder Health- 1 arm DB Press + C2B Pull-ups

Deadlift
5-5-3-3-3-1-1-1-1

or 
5k Row for Time

3/25/19

Shoulder Health- DB Windmill + Farmer's Carry

1 RM Back Squat

5 RFT
2 Legless Rope Climbs
20 Alt DB Snatch (65/45)

or 
5k Row for Time

3/23/19

"Kelly"
5 RFT
400m Run
30 Box Jump (24/20)
30 Wall Ball (20/14)

3/22/19

Open 19.5

33-27-21-15-9:

Thrusters

CC2B Pullups

3/21/19

Shoulder Health- DB Windmill + Farmer's Carry

Strength- 1 RM Overhead Squat

3 RFT:
50 Double Unders
2 Min HS Hold
35 Abmat Sit-ups

3/20/19

Shoulder Stamina

1 RM Weighted Pull-ups

Clean & Jerk
5-5-3-3-3-1-1-1-1

3/19/19

Shoulder Health- Supinated Row + OH Carry

Strength: DB Step-ups (5 sets of 12 reps)


For Time (Partner WOD):
100ft Walking Lunge (1 OH/1 FR)(50/35) (35/20)
20 Snatch (115/75) (75/55)
100ft Walking Lunge (1 OH/1 FR) (50/35) (35/20)
10 Muscle Ups

3/18/19

Shoulder Health- 1-arm DB High Pull + Dips

6 Minute AMRAP

15 Goblet Squats (53/35)
20 KB Swings (53/35)

Rest 4 Minutes

6 Minute AMRAP
500m Row
20 Box Jumps (24/20)

Rest 4 Minutes

6 Minute AMRAP
15 Toes to Bar
Max Pushups

3/16/19

How fast can you get there…"
- To 300 total reps -

1:00 Wall Ball 20/16
:30 Rest
1:00 Burpees
:30 Rest
1:00 Push Press (95/65)
:30 Rest
1:00 GHD Sit ups
:30 Rest
1:00 OH Walking lunge (45/25)
:30 Rest

3/15/19

3 Rounds: ​

10 Snatch (95/65)

12 Bar-facing Burpees

- 3 Min Rest - 

3 Rounds:

10 Bar MU

12 Bar-facing Burpees

3/14/19

Shoulder Health- Supinated Row + Overhead Carry

Strength- 3 RM Overhead Squat

Deadlift
E2MOM for 14 Minutes
3 DL @ 85% of 1 RM

3/13/19

Shoulder Stamina

"Helen"
53 RFT:
400 M Run
21 KB Swings (53/35)
12 Pull-ups

3/12/19

Shoulder Health- DB Windmill + Farmer's Carry

DB Step-ups (5 sets of 10 reps)

3 RFT:
15 BW Bench Press
20 DB Rows, left arm (40/25)
20 DB Rows, right arm (40/25)
500 M Row

3/11/19

Shoulder Health- 1-arm DB High Pull + Dips

Strength- 3 RM Press

12 Minute AMRAP:
12 Alt DB Snatch (50/35)
12 Wall Ball (20/14)
120 Double Unders

3/9/19

DANIEL

For Time:
50 Pull-ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-ups

3/8/19

Shoulder Health: C2B Pullups + 1-arm DB PRess

 

Open 19.3

200-ft 1-DB OH WL (50/35)

50 1-DB Step-ups (50/35) (24/20)

50 Strict HSPU

200-ft HW Walk

3/7/19

Shoulder Health- Supinated Row + OH Carry

DB Step-ups (5 sets of 8 reps)

3 RFT
1000m Row
12 Ring Dips
21 GHD Sit-ups

3/6/19

Shoulder Stamina

5 RM Strict Press

Power Clean E2MOM for 12 Minutes
5 Power Cleans (135/95)(95/65)

3/5/19

Shoulder Health- DB Windmill + Farmer's Carry

5 RM OHS

20 Min EMOM
:50 HS Hold
12 Single Leg DL (45/35 DB)
:50 Active Shoulder Hang
6 Hip-back Extensions (slow & controlled)

3/4/19

Shoulder Health- 1-arm DB High Pull + Dips

"Barbara"

20 Pullups
30 Pushups
40 Situps
50 Squats

- 5 Rnds/3 min Rest -

3/2/19

BREHM

For Time:
10 Rope Climbs
20 Back Squat (225/155)
30 HSPU
40 Cal Row

3/1/19

Shoulder Health- 1 arm DB Press + C2B Pull-ups

Open 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 lb.
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 lb.

Stop at 20 minutes

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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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