IRON MOUNTAIN FITNESS
FORGING YOUR PATH TO PEAK FITNESS
Workout of the Day - March 2020 Archive
3/31/20
Shoulder Health: DB High Pull + Dip
Strength: 5x5 Back Squat
On a 20 Min Clock:
5 Rounds, 2:00 Each:
20 DB Box Step-ups (50/35)
Max Rep DB Push Press (50/35)
- Rest @ Min b/w Each)
3/30/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x5 Bench Press
For Time:
500m Row/400m Run
50 GHD Situps (Russian Twists)
100m Row/800m Run
30 GHD Situps
200om Row/1600m Run
20 GHD Situps
3/28/20
"Barbara"
5 Rounds, Each For Time:
20 Pullups
30 Pushups
40 Situps
50 Squats
- Rest 3 Min B/w Rounds -
3/27/20
Shoulder Health: 8/arm Turkish Getups
Strength: 6x3 Power Clean
For Time:
50 KB Swings (53/35)
50 Cal Row/Assault Bike
50 MBC (20/14)
50 Sit-ups with Ball
50 Lunges with Ball
100m Sprint With Ball
3/26/20
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 5x5 Bench Press
SQT:
10 G2O (95/65)
200-yd Shuttle Sprint (50 yds out/back twice)
3/25/20
Shoulder Health:DB Windmill + Farmer's Carry
Strength: 5x5 Press
On a 25-min Clock, 5 Rounds:
50 on/10 off
40 on/20 off
30 on/30 off
20 on/40 off
10 on/ 50 off
3/24/20
Shoulder Health: Supinated Row + OH Carry
Strength: 5x5 Back Squat
30-25-20-15-10-5:
Burpees
L-Pullups
3/23/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 6x3 Deadlift
4 RFT:
50ft. Walking Lunge
30 Wall Ball (20/14)
30 Box Jump (24/20)
3/21/20
"Nancy"
5 RFT:
400m Run
15 OHS (95/65)
3/22/20
Shoulder Health: DB High Pull + Dip
Strength: 5x12 SLDL
3 Rounds, Not For Time:
800m Run
10 Strict Bar MU (30 Pullups)
3/19/20
Shoulder Health: Supinated Row + OH Carry
Strength: 6x3 Power Clean
For Time:
50 Cal Assault Bike
40 Wall Ball (20/14)
30 Alt DB Snatch (50/35)
20 Devils Press (50/35)
30 Alt DB Snatch (50/35)
40 Wall Ball (20/14)
50 Cal Assault Bike
3/18/20
Shoulder Health: 5-8/arm Turkish Get-ups
Strength: 5x12 DB Bench Press
6-8 Rounds:
250m Row (Rest 1:30 or longer as needed)
- OR -
20 Min AMRAP:
8 Bench Press @60%
8 Back Squat @60%
8 DL @60%
4 Strict Pullups
3/17/20
Shoulder Health: 1-arm DB Press + C2B Pullups
6-8 Rounds:
250m Row (Rest 1:30 or longer as needed)
- OR -
20 Min AMRAP:
8 Bench Press @60%
8 Back Squat @60%
8 DL @60%
4 Strict Pullups
3/16/20
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x50 ft. OH or FR WL Steps
4 RFT:
30 DB Power Clean (50/35)(35/20)
20 Dips
100 DU
3/14/20
"Kelly"
5RFT:
400m Run
30 Box Jumps (24/20)
30 Wall Ball (20/14)
3/13/20
Shoulder Health: 1-arm DB High Pull + Dips
Strength: 5x10 SLDL
4 RFT:
20 Alt DB Snatch (50/35)
5 Pulse Pushups
100m OH DB Carry (50/35)
3/12/20
Shoulder Health: Turkish Get-ups
Strength: 6x3 Hang Power/Squat Snatch
6-8 Rounds of 500m Row
- Rest 2:00 b/w efforts -
- Stop when pace/form deteriorates -
- OR -
5x10 DB Bench Press
10 Front Squats @70%
6x3 Power Clean
3/11/20
Shoulder Health: Supinated Row + OH Carry
For Time:
100/75 Cal Assault Bike
*At 10 min:
400m Run
15 Ground to Overhead (135/95)
400m Run
*At 20 min:
800m Run
30 Bar MU (30 Pullups/30 Dips)
800m Run
3/10/20
Shoulder Health: DB Windmill + Farmer's Carry
6-8 Rounds of 500m Row
- Rest 2:00 b/w efforts -
- Stop when pace/form deteriorates -
- OR -
5x10 DB Bench Press
10 Front Squats @70%
6x3 Power Clean
3/9/20
Shoulder Health: DB High Pull + Dip
Strength: 5x50ft OH or FR WL Steps
3 RFT:
15 T2B
25 KB Swings (53/35)
50 DU (100 singles)
*If completed under 12 min, continue 1 round before 16, another before 20, etc., as long as possible.
3/7/20
In teams of 2:
100 Wall Ball
100 Cal Row
100 Burpee over Ball
100 Synchro Ball Situps (1 person must have ball)
100 Ball Lunges
100m Sprint with Ball (each)
3/6/20
Shoulder Health: Sup. Row + OH Carry
Strength: 5x8 DB Bench Press
5-3-3-2-1-1-1-1:
Deadilft
Clean
3/5/20
Shoulder Health: DB High Pull + Dips
5 RFT:
10 Push Press (95/65)
15/12 Cal Bike
10 SDLHP (95/65)
15 GHD (20 AbMat)
10 Front Squat (95/65)
3/4/20
Shoulder Health: Turkish Get-ups
Strength: 6x3 Hang Power/Squat Snatch
20 Min EMOM:
Min: 3 Rope Climbs
Min 2: 15 Burpees to Plate
Min 3: 50 Heavy Rope DU or :50 singles
Min 4: 10 Russian Twists (20/14) then AMRAP for remaining time with no weight
3/3/20
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x8 SLDL
3200m Row or 3 Mile Assault Bike Time Trial
- OR -
12 Min AMRAP:
5 Thrusters (95/65)(65/45)
12 Alt DB Snatch (50/35)(35/20)
12 Box Jump Overs (24/20)(20/20)
3/2/20
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5x50ft. OH or FRWL
12 Min AMRAP:
5 Thrusters (95/65)(65/45)
12 Alt DB Snatch (50/35)(35/20)
12 Box Jump Overs (24/20)(20/20)