IRON MOUNTAIN FITNESS

 

5/31/22

Shoulder Health: DB Windmill + Farmer's Carry
                               1-arm DB High Pull + Dip

Strength: 6x3 Power Clean or HPC

                  Push Press (5RM or 5x5 @75%)

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2500m Row For Time

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5/30/22

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Memorial Day MURPH

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For Time:

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

- Rx: With weight vest (20/14) -

- Partition reps as needed  -

 

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5/27/22

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 6x3 Power Clean or HPC

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Recovery WOD

3 Rounds, Not for Time:

(15 reps each, light-med. weight)

GHD/AbMat Situps

GHD Hip Ext/Good Mornings

Bench Press

Pullups/Ring Rows

KB Swings

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5/26/22

Shoulder Health: DB Windmill + Farmer's Carry

Strength: Push Press (5RM or 5x5 @75%)

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5 RFT:

20 Wall Ball (20/14)

10 Weighted (Med Ball) Pullups

 

5/25/22

Shoulder Health: Shoulder Stamina

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45 Min AMRAP:

800m Run

10 DL (315/215)

800m Run

50 Situps

 

5/24/22

Shoulder Health: Sup. Row + OH Carry

Strength: 4x12/leg Weighted Box Step-ups

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"Ellen"

3 RFT:

20 Burpees

21 Alt. DB Snatch (50/35)

12 DB Thrusters (50/35)

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5/23/22

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: Front Squat or OHS (5x5 @75%)

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4x12 DB Bench Press

5x15/arm DB Row

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5/20/22

Shoulder Health: DB Windmill + Farmer's Carry

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"Candy"

5 RFT:

20 Pullups

40 Pushups

60 Squats

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5/19/22

Shoulder Health: 8/arm Turkish Getups

Strength: Push Press 4x10 DB Weighted Step-ups

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Run/Row/Bike/Ski

400m

800m

1200m

1600m

- Rest 1:1 - 

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5/18/22

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 4x10 DB Bench Press

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Front or OHS (5RM or 5x5 @75%)

6x3 Hang Clean or HPC - or - 6x3 Power Snatch

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5/17/22

Shoulder Health: Supinated Row + OH Carry

Strength: Push Press (5RM or 5x5 @75%)

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20 Min EMOM:

15/12 Cal Assault Bike

15 DB Row (right arm)

:50 Plank Hold

15 DB Row (left arm)

 

5/16/22

 

Shoulder Health: Shoulder Stamina

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"Over the Box Kelly"

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5 RFT:

400m Run

30 BJO (24/20)

30 Wall Ball (20/14)

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5/13/22

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 4x8/leg Weighted Box Step-ups

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3RFT:

500m Row

21 Burpees

400m Run

- Rest 3 Min -

 

5/12/22

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 6x3 Hang Power Clean/Hang Clean

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50-40-30-20-10:

KB Swings (53/35)

DU

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5/11/22

Shoulder Health: Shoulder Stamina

Strength: 4x8 DB Bench Press

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Front Desk or OHS (5x5 @75%)

5x5 Weighted Dips

6x3 Power Snatch 

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5/10/22

Shoulder Health: Supinated Row + OH Carry

Strength: Push Press (5RM or 5x5 @75%)

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Row/Assault Bike/Ski Erg

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

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- OR - 

"Cindy"

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5/9/22

Shoulder Health: 8/arm Turkish Getups

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"Cindy"

20 Min AMRAP:

5 Pullups

10 Pushups

15 Squats

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5/6/22

Shoulder Health: 8/arm Turkish Getups

Strength: Back Squat (5x15 @55%+)

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5x10 DB Row

5x5 Weighted Dips

5x12 SLDL

 

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5/5/22

Shoulder Health: Supinated Row + OH Carry

Strength: 5x12 DB Press

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8-10 Rounds:

200m Run/250m Row/500m Row

- Rest 1:30 -

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5/4/22

Shoulder Health: 1-arm DB Press + C2B Pullups

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"Linda"

10-9-8-7-6-5-4-3-2-1:

DL (1 1/2 BW)

Bench Press (BW)

Clean (3/4 BW)

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5/3/22

Shoulder Health: Supinated Row + OH Carry

Strength: 5x10/leg SLDL

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"Karen"

150 Wall Ball For Time

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5/2/22

Shoulder Health: DB Windmill + Farmer's Carry

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"The Ghost"

6 Rounds, 1 Min Each:

Cal Row

Burpees

DU

-Rest-