Workout of the Day - May 2019 Archive

5/31/19

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 14 Min E2MOM - 5 DL at 75+% of 1RM

12 Min AMRAP:

20 Box Jumps (24/20)

15 AbMat Situps

20 Russian Twists (20/14)

5/30/19

Shoulder Health: DB High Pull + Dip

3 RFT:

15 Cleans (135/95)

15 Thrusters (135/95)

400m Run

5/29/19

Shoulder Health: Shoulder Stamina

Strength: 1 RM Push Press

5 RFT:

100 DU

200m Farmer's Carry (50/35)

20 Alt DB Snatch (50/35)

5/28/19

Shoulder Health: Supinated Row + OH Carry

Strength: 6 Sets of 3 Reps Power Snatch/Snatch

12 Min E2MOM:

6 DL @70+% of 1RM

- or -

MURPH

5/27/19

Happy Memorial Day!

MURPH

For Time:

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

- Wearing a weighted vest (20/14) -

5/25/19

5 RFT:

10 T2B

100m OH Walk (95/65 BB)

20 KB Swings (53/35)

5/24/19

Shoulder Health: 1-arm DB Press + C2B Pullups

20 Min E2MOM:

3 DL @85% 0f 1RM

5/23/19

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 6 sets of 3 Reps Push Press

3 RFT:

200m Run

15 Box Jumps (24/20)

200m Run

10 Power Cleans (135/95)

5/22/19

Shoulder Stamina

Tabata This!

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up (4/26/18)

5/21/19

Shoulder Health: Supinated Row + OH Carry

Strength: Front Squat (6 sets of 3 Reps)

Deadlift

16 Minute E2MOM

4 @ 80% of 1RM

5/20/19

Shoulder Health: DB High Pull + Dips​

Strength: Power Snatch/Snatch (6 sets of 3 reps)

 

12 Minute Partner AMRAP:

7 Wall Ball (20/14)

7 DB Push Press (50/35)

7 Burpees

- Partners Alternate moves - 

5/18/19

Gymnastics Skill Work

5/17/19

Shoulder Health: Supinated Row + OH Carry

Strength: 5x5 Push Press

3 RFT:

200m Run

100 DU

100m Farmer's Carry (50/35)

5/16/19

Shoulder Health: DB High Pull + Dips

Strength: 5x5 Push Press

E2MOM for 14 Min:

5 DL at 75% of 1RM

5/15/19

Shoulder Health: Shoulder Stamina

Strength: 6 sets of 3 Power Snatch/Snatch

4 RFT:

12 Back Squat at 75%

20 GHD Situps

5/14/19

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 12 Min E2MOM 6 Deadlift at 70%

15 Min AMRAP:

7 DB Row Right Arm (50/35)

7 DB Row Left Arm

21 DB Bench Press

500m Row

5/13/19

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 12 Min E2MOM 6 Deadlift at 70%

15 Min EMOM:

15 Box Jump Overs (24/20)

20 Russian Twists (20/14)

20 KB Swings (53/35)

5/11/19

Falcon 5K

5/10/19

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 6 sets of 3 Power Clean

5 RFT:

9 DL (135/95)

5 Squat Clean (135/95)

3 Thruster (135/95)

5/9/19

Shoulder Health: DB High Pull + Dips

Strength: 5 sets of 12 DB Bench Press

3 RFT:

400m Run

100 DU

50 AbMat Situps

5/8/19

Shoulder Health: Shoulder Stamina

Strength: 5 sets of 12/leg SLDL

Push Press

5 @ Bar

5 @ 50-55%

5 @ 60-65%

5 @ 70-75%

Then, 10 Min E2MOM:

5 @ 85%

5/7/19

BERT

For Time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

5/6/19

Shoulder Health: Supinated Row + OH Carry

Strength: 1 RM Back Squat

14 Min 3-Person AMRAP:

Partner 1 - 25om Row

Partner 2 - Plank Hold

Partner 3 - Alt DB Snatch (50/35)

5/4/19

WILMOT

6 RFT:

50 Squats

25 Ring Dips

Last time - 1/10/15

5/3/19

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5 x 10/leg SLDL

"Double Helen"

3 RFT:

800m Run

42 KB Swings (53/35)

24 Pullups

5/2/19

Shoulder Health: Supinated Row + OH Carry

Strength: 6x3 Power Clean

Front Squat

5 @ Bar

5 @ 50-55%

5 @ 60-65%

5 @ 70-75%

Then E2MOM for 10 Min:

5 @ 85%

5/1/19

Shoulder Health: Shoulder Stamina

Strength: DB Bench Press (5 set of 10 reps)

10 Min AMRAP:

- Ascending by 3 Reps - 

3 Box Jumps

3 Toes to Bar

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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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