IRON MOUNTAIN FITNESS

Workout of the Day - November 2018 Archive

11/30/18

Shoulder Health- 1-arm DB High-pull + Dips

Strength- Deadlift (6 sets of 3 Reps)

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21-15-9:
OHS (135/95)
Box Jumps (30/24)

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11/29/18

Shoulder Health- Supinated Row + Overhead Carry

Strength- Split Squats 4 sets of 12 Reps/leg

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10 Rounds for Max Cal
Row 45 Seconds, rest 15
Row 30, rest 30
Row 15, Rest 45
No Rest between rounds

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11/28/18

Shoulder Stamina

Strength- Press 20@ 60% of 1RM

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4 RFT:
100ft Walking Lunge
30 GHD Situps
30 Pull-ups

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11/27/18

Shoulder Health- C2B Pull-ups + 1 arm DB Press

Skill work/Mobility

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3 RFT:
400m Run
21 SDLHP (75/55)
12 Burpees, over BB

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11/26/18

Shoulder Health- DB Windmill + Farmer's Carry

Strength- Front Squat 20@60% of 1RM

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7 Minute AMRAP:
20 DB Push Presses (50/35)
40 Double Unders

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11/24/18

Shoulder Health- DB High Pull+ Dip

BRIAN

Three rounds for time of:
15 foot Rope climb, 5 ascents
25 Back squat (185/135)

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11/23/18

Deck of Doom

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11/20/18

Shoulder Stamina

No strength

Tabata Push Press (95/65)
Tabata C2B
Tabata Push-up
Tabata Hang Power Snatch (95/65)
Rest 3 minutes between each

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11/20/18

Shoulder Health- Supinated Row + Overhead Carry

Strength- Split Squats (4 sets of 10 reps/leg)

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12 Minute AMRAP
7 Box Jumps (36/30)
14 KB Swings (70/53)

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11/19/18

Shoulder Health- DB Windmill + Farmer's Carry

Strength- Deadlift (6 sets of 3 Reps)

Death by Thruster (45/35)

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11/17/18

ROCKET
30 Minute AMRAP:
200 M Run
10 Pushups
15 Squats

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11/16/18

Shoulder Health- 1 arm DB Press + C2B Pull-ups

Strength- Split Squats (4 sets of 8 reps/leg)

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20 Minute AMRAP:
25 Cal Row
25 GHD Hip Extensions
25 GHD Sit-ups

11/15/18

Shoulder Health- 1-arm DB High Pull + Dips

Strength- Front Squat (20 Reps @50% of 1RM)

20 Minute EMOM: 

12/10 Cal Bike

20 KB Swings (53/35)

:50 Plank or FLR

30 Walking Lunge steps

2 rope climbs

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11/14/18

Shoulder Stamina

Strength- Power Clean/Clean (6 sets of 3 reps)

For Time:
3 minute HS Hold
100 Squats
50m HS Wak
100 Squats
30 HSPU

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11/13/18

Shoulder Health- DB Windmill + Farmer's Carry

Deadlift (6 Sets of 3 Reps)

Hang Snatch
1x10
10 Minute EMOM

11/12/18

Shoulder Health- Supinated Row + Overhead Carry

Strength- Press (20 Reps @ 50% of 1RM)

3 RFT
800m Row
50 SDLHP (75//55)
25 Pull-ups

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11/10/18

DANNY

AMRAP 20 Minutes:
30 Box Jumps (24/20)
20 Push Press (115/75)
30 Pullups

11/9/18

Shoulder Health- DB Windmill + Farmer's Carry

No strength

OHS
E2M for 18 minutes (9 sets)

5 reps for the first 3 sets
3 reps for the next 3 sets
1 rep for the last 3 sets

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11/8/18

Shoulder Health- Chest to bar Pullups + 1 arm DB Press

Strength- DB Push Press (5 sets of 12 Reps)

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DORK
6 RFT:
60 Double Unders
30 KB Swings (53/35)
15 Burpees

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11/7/18

Shoulder Stamina

Mobility/Skill Work

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Deadlift
10-10-5-5-3-3

11/6/18

Shoulder Health- Supinated Row + Overhead Carry

Strength- Bench Press (10 reps @ 75% of 1RM)

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For Time:
21 Back Squat (225/155)
42 GHD Situps
15 Back Squats (225/155)
30 GHD Situps
9 Back Squats (225/155)
18 GHD Situps

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11/5/18

Shoulder Health- DB High Pull + Dip

Strength- Single Leg DL (5 sets of 12 reps)

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1 Rep max of each:
Shoulder Press
Push Press
Push Jerk

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11/3/18

SCOTTY
11 Minute AMRAP
5 Deadlift (315/225)
18 Wall Ball (20/14)
17 Burpees over bar

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11/2/18

Shoulder Health: DB HP + Dip

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FATAL 40

For Time/40 of each:

Wall Balls (20/14)
Hang Cleans (95/65)
Pull-ups
Deadlifts (95/65)
Push-ups
Box Jumps (24/20)
KB Swings (53/35)
Toes to Bar
Squats
Hang Snatches (95/65)
Double Unders
Abmat Sit-ups

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11/1/18

Shoulder Health- DB Windmill + Farmers Carry

Strength- Single Leg Deadlift (5 Sets of 10 reps/leg)

3 Rounds for max Reps,
Power Clean (155/105)
30 seconds on/rest 30
25 on/rest 35
20 on/rest 40
15 on/rest 45
10 on/rest 50