IRON MOUNTAIN FITNESS
FORGING YOUR PATH TO PEAK FITNESS
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