IRON MOUNTAIN FITNESS
FORGING YOUR PATH TO PEAK FITNESS
Workout of the Day - May 2018 Archive
5/31/18
Shoulder Health- Overhead Carry + Supinated Barbell Row
Strength- Press (18 Reps @70% of 1RM)
5 Rounds for reps
2 minutes of Burpee Box Jumps (36/30)
Rest 1 minute
5/30/18
Shoulder Stamina
Strength- Deadlift (6 Sets of 3)
Murph Make-up
or
For Time, Fast and Heavy
21 DB Thrusters
400 M Run
18 DB Thrusters
400 M Run
15 DB Thrusters
400 M Run
5/29/18
Shoulder Health- 1 Arm DB Windmill + Farmer's Carry.
Murph Make-up
or
Front Squat
1-1-1-1-1-1-1-1-1-1
5/26/18
MURPH
For Time:
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run
- With weighted vest (20/14) -
5/25/18
Shoulder Health- 1 Arm DB Windmill + Farmer's Carry
Strength- Front Squat (20 Reps @ 55% of 1RM)
CFK 2018 Comp
WOD 3
AMRAP - 9 mins
8 - Power Snatch (Rx=135/95, Scaled 95/65)
10 - Toes 2 Bar (Scaled=knee ups)
12 - DB Clean & Jerk (RX=50/35, Scaled=35/20)
*Partner 1 completes a round, then Partner 2 completes a round.
5/24/18
Shoulder Health- 1 Arm DB Press + Chest to Bar Pull-ups
Strength- 3 RM Deadlift
Overhead Squat
5 Reps Every 2 Minutes for 10 minutes (5 sets)
Increase weight each set if possible
5/23/18
Shoulder Stamina
Mobility/Skill Work
CFK 2018 COMP
WOD 2
(10 min cap)
40 Deadlifts
20 Bar over Burpees
40 Front Squats
20 Bar over Burpees
40 Shoulder to Overhead
20 Bar over Burpees
RX=135/95, Scaled=95/65 (step over bar allowed)
*Partner 1 must complete 10 reps before Partner 2 can start, Partners must tag in.
5/22/18
Shoulder Health- 1 Arm Overhead Carry + Supinated Barbell Row
Strength- Press (18 Reps @65% of 1RM)
5 RFT:
1 Sub :45 250m Row
50 Unbroken DU
5/21/18
Shoulder Health- 1 arm DB High Pull + Dip
Strength- Back Squat (20 reps @ 55% of 1RM)
For time, using a single dumbbell:
10 weighted pull-ups (50/35)
40 overhead lunges (50/35)
10 weighted pull-ups
30 Alt DB Snatch (50/35)
10 weighted pull-ups
20 overhead squats, 10 each arm
10 weighted pull-ups
10 Turkish get-ups
10 weighted pull-ups
5/19/18
JACK
20 AMRAPL
10 Push Press (115/85)
10 KB Swings (53/35)
10 Box jumps (24/20)
5/18/18
Shoulder Health- 1 Arm DB Press + Chest to Bar Pull-ups
Make-up Strength or Mobility
AGOQ 4
5 Minute AMRAP:
9 HSPU
6 Burpees
3 Snatches (165/115)
5/17/18
Shoulder Health- Farmer's Carry + DB Windmill
Strength- 20 Rep Front Squat @50% of 1RM
21-18-15-12-9-6-3:
Triple Unders
Bike (calories)
OR
10 Rounds, each for time
5-10-15 Yard shuttle sprint
Rest as needed between sprints
5/16/18
Shoulder Stamina
Strength- 18 Rep Press @ 60% of 1RM
AGOQ 3
20 Minute AMRAP:
50 Wall Ball (20/14)
100 Double Unders
50ft HS Walk
100 Double Unders
50 Cal Row
100 Double Unders
50ft HS Walk
100 Double Unders
5/15/18
Shoulder Health- 1 Arm DB High Pull + Dips
Strength- 3RM Deadlift
AGOQ 2
4 RFT:
25 C2B Pull-ups
5 Cleans (245/170)
5/14/18
Shoulder Health- 1 Arm DB High Pull + Dips
Strength- 3RM Deadlift
AGOQ 2
4 RFT
25 C2B Pull-ups
5 Cleans (245/170)
5/12/18
NICK
12 RFT:
10 DB Hang Squat Cleans (50/35)
6 HSPU on DBs
5/11/18
Shoulder Health- 1 Arm DB Windmill + Farmer's Carry
45 Minute AMRAP
400 M Run
3 Rope Climbs
400 M Run
15 Clapping Push-ups
5/10/18
Shoulder Health- 1 arm DB Press + Chest to Bar Pull-ups
Strength- Split Squats (5 Sets of 12 Reps/leg- rest 1 minute between sets)
Deadlift
3-3-3-3-3
5/9/18
Shoulder Stamina
Skill work/Mobility
4 RFT:
16 Alt DB Snatch (50/35)
16 Box Jumps Over (24/20)
16 Jumping Squats
5/8/18
Shoulder Health: 1 Arm DB High Pull + Dip
Strength: 1RM Front Squat
50-40-30-20-10:
Wall Ball (20/14)
Row (calories)
GHD Sit-ups
5/7/18
Shoulder Health- 2 Arm overhead carry + Supinated Barbell Row
Strength: 1RM Bench Press
15 Minute AMRAP:
50ft Handstand Walk
100ft Walking Lunge
5/5/18
Cinco de Mayo WOD
MARATHON
2 RFT:
400m Run
26 HRPU
400m Run
26 KB Swings (53/35)
400m Run
26 Situps
400m run
26 DL (75/55)
400m Run
26 Air Squats
400m Run
26 Box Jumps (24/20)
5/4/18
Shoulder Health: 1 Arm DB Windmill + Farmer's Carry
Strength: Split Squats (5 sets of 10 reps/leg)
30-20-10:
DB Thrusters (35/25)
Toes To Bars
5/3/18
Shoulder Health: 1 Arm DB High Pull + Dips
"Lynne"
BW Bench Press
(body weight bar)
Pull-ups
5 Rounds for max reps
No time component
5/2/18
Snatch Clinic
5/1/18
Shoulder Health: Supinated BB Row + OH Carry
PAUL PENA
7 Rounds, each for time of:
100 m Sprint
19 KB Swings (72/53)
10 Burpee Box Jumps (24/20)
Rest 3 Minutes