IRON MOUNTAIN FITNESS
FORGING YOUR PATH TO PEAK 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