IRON MOUNTAIN FITNESS

Workout of the Day - May 2021 Archive

5/31/21

Happy Memorial Day!

​

MURPH

For Time:

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

- Wear a weight vest (20/14) -

​

5/29/21

Shoulder Health: Make-up

Strength: Make-up

​

SMALL

3 RFT:

1000m Ruow

50 Burpees

50 Box Jumps (24/20)

800m Run

​

5/28/21

Shoulder Health: Supinated Row + OH Carry

Strength: 4x12 DB Bench Press

​

13 Min AMRAP:

12 T2B

8 G2O (95/65)

​

5/27/21

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 6x3 Deadlift

​

5x5 Strict Press

5x12 Barbell Row (overhand grip)

6x3 Power Clean

​

5/26/21

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 4x12 OHWL Steps

​

8-12 Rounds: 200m Run/250m Row/.25 mile A.B.

- Rest 1:30 -

​

​

5/25/21

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 6x3 Power Snatch/Snatch

​

20 Min EMOM:

11 DL (225/155)(135/95)

11 Wall Ball (20/14)(14/10)

11 Cal Row

11 HSPU (HRPU)

​

5/24/21

Shoulder Health: Shoulder Stamina/Tom House

Strength: 4x20 Front Squats @60%

​

50-40-30-20-10:

Alt. DB Snatch (50/35)(35/20)

DU (2x singles)

​

5/22/21

Shoulder Health: 1-arm DB High Pull + Dip

​

MANION

7 RFT:

400m Run

29 Back Squats (135/95)

​

5/21/21

Shoulder Health: Shoulder Stamina/Tom House

Strength: 4x8/leg Split Squats

​

10 Min AMRAP (Ascending by 3):

3 HRPU

3 Thrusters (100/65)

3 BJO (24/20)

​

5/20/21

Shoulder Health: 8/arm Turkish Getups

Strength: 5x5 Strict Press @75% of 1 RM

​

5 RFT:

3 Power Cleans (225/155)

60-yd Shuttle Sprints (5-10-15)

​

5/19/21

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 4x20 Front Squat @55%

​

6-8 Rounds:

800m Run/1000m Row/1 Mile A.B.

- Rest 3:00 each - 

- Continue until form or pace deteriorates - 

​

5/18/21

Shoulder Health: Supinated Row + OH Carry

Strength: 4x10/leg OHWL

​

12 Min AMRAP:

3 Snatch (135/105)

3 C&J

9 C2B

54 DU

​

5/17/21

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 4x10 DB Bench

​

6x3 Deadlift

5x10 Barbell Row (overhand grip)

​

5/15/21

Shoulder Health: Shoulder Stamina

​

5 RFT:

15 Strict HSPU

15 Strict Ring Dips

1000m Row

​

5/14/21

Shoulder Health: DB High Pull + Dip

Strength: 6x3 Deadlift

​

"Cindy"

20 Min AMRAP:

5 Pullups

10 Pushups

15 Squats

​

5/13/21

Shoulder Health: Supinated Row + OH Carry

Strength: 4x8 DB Bench Press

​

5 3-Min Rounds:

200m Med Ball Run (20/14)

Max Reps Wall Ball

- Rest 1 Min b/w Rounds -

​

5/12/21

Shoulder Health: 8/arm Turkish Getups

Strength: 4x20 Front Squat @50%

​

5x5 Press @75%

6x3 Power Clean

​

5/11/21

Shoulder Health: Tom House Shoulder

​

40 Min:

60 on/15 off

60 on/30 off

60 on/45 off

60 on/60 off

​

5/10/21

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 4x8/leg OHWL

​

HOPE

3 RFT, 1 Min Each Move:

Burpees

Power Snatch (75/55)

Box Jumps (24/20)

Thrusters (75/55)

C2B Pullups

- Rest 1 Min -

​

5/8/21

Shoulder Health: 1-arm DB High Pull + Dips

Strength: 5x10 Thrusters

​

6 RFT:

2 Rope Climbs

10 Ring Dips

12 GHD Situps

​

5/7/21

Shoulder Health: Tom House/1-arm DB Press + C2B Pullups

Strength: 5x5 Back Squat @75% of 1 RM

​

8-12 Rounds

200m Run/250m Row/.25 A.B.

- Rest 1:30 - 

​

5/6/21

Shoulder Health: 8/arm Turkish Getups

Strength: 6x3 Power Snatch or Snatch

​

15 Min AMRAP:

1 DL (275/185)

50m Run

2 DL

100m Run

3 DL

150m Run

4 DL

200m Run

​

5/5/21

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x5 Bench Press @75% of 1RM

​

"Angie"

For Time:

100 Pullups

100 Pushups

100 Situps

100 Squats

​

- OR - 

5K Row For Time

​

5/4/21

Shoulder Health: Shoulder Stamina

Strength: 5x12 DB Press

​

"Angie"

For Time:

100 Pullups

100 Pushups

100 Situps

100 Squats

​

- OR - 

5K Row For Time

​

5/3/21

Shoulder Health: Supinated Row + OH Carry

Strength: 5x5 Front Squat @75%

​

21-15-9:

S2O (105/75)

Bar-facing Burpees

​

5/1/21

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x10 Thrusters

​

MICHAEL

3 RFT:

800m Run

50 Hip Extensions

50 GHD Situps