IRON MOUNTAIN FITNESS
FORGING YOUR PATH TO PEAK FITNESS
Workout of the Day - November 2021 Archive
11/30/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: Back Squat (5RM or 5x5 @75%)
8-12 Rounds:
200m Run/250m Row/1:00 A.B.
- Rest 1:30 -
11/29/21
Shoulder Health: Shoulder Stamina
Strength: Press (5RM or 5x5 @75%)
15 Min AMRAP:
25 T2B
50 Cal Row
75 Pushups
50 Box Jumps
25 Pullups
11/27/21
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 6x3 HPC or Clean
12 Min AMRAP:
5 Front Squat (185/125)
10 C2B Pullups
20 DU
11/26/21
Shoulder Health: DB Windmill + Farmer's Carry
Deck of Doom
11/24/21
Shoulder Health: Supinated Row + OH Carry
Strength: Back Squat (5RM or 5x5 @75%)
"Isabel"
30 Snatch for Time (135/95)
11/23/21
Shoulder Health: 1-arm DB High Pull + Dip
Strength: Press (5RM or 5x5 @75%)
For Time:
150 Squats
50 V-ups
120 Squats
40 V-ups
90 Squats
30 V-ups
11/22/21
Shoulder Health: 8/arm Turkish Getups
Strength: 4x12/leg Split Squats
For Time:
1000m Row
25 Box Jumps (30/24)
1000m Row
50 BJ (24/20)
1000m Row
75 BW (20/16)
11/20/21
Shoulder Health: Supinated Row + OH Carry
MAXTON
13 RFT:
8 Strict Pullups
26 Box Step-ups (24/20)
21 Burpees
- wear a weight vest -
11/19/21
Shoulder Health: 8/arm Turkish Getups
3 RFT:
800m Run
50 DL (95/65)
11/18/21
Shoulder Health: Shoulder Stamina
Strength: Press (5RM or 5x5 @75%)
"Chelsea"
30 Min EMOM:
5 Pullups
10 Pushups
15 Squats
11/17/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 4x10/leg Split Squats
16 E2MOM:
6 Hang Power Clean
- Increase weight every 2 sets -
11/16/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: Back Squat (5RM or 5x5 @75%)
Run/Row/Assault Bike(x2)
400m
800m
1200m
1600m
- Rest 1:1 -
- OR -
4 RFT:
50ft. OHWL (135/95)
25 GHD Situps
11/15/21
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 4x10 DB Bench Press
4 RFT:
50ft. OHWL (135/95)
25 GHD Situps
11/13/21
Shoulder Health: 1-arm DB Press + C2B Pullups
NATE
20 Min AMRAP:
2 MU
4 HSPU
8 KB Swings (70/53)
11/12/21
Shoulder Health: 8/arm Turkish Getups
Strength: Press (5x5@75% or 5RM)
"Jackie"
For Time:
1000m Row
50 Thrusters (45/35)
30 Pullups
- OR -
4-6 Rounds:
800m Run/Row or 1 Mile A.B.
- Rest 3:00 b/w each -
11/11/21
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 4x8 DB Bench Press
"Jackie"
For Time:
1000m Row
50 Thrusters (45/35)
30 Pullups
- OR -
4-6 Rounds:
800m Run/Row or 1 Mile A.B.
- Rest 3:00 b/w each -
11/10/21
Shoulder Health: Supinated Row + OH Carry
Strength: Back Squat 5x5@75%
10 Min Ascending AMRAP:
3 Burpee Box Jump-overs (24/20)
3 Deadlift (225/155)
6 BBJO
6 DL
...ascend by 3 reps each round
11/9/21
Shoulder Health: Shoulder Stamina
25 Min EMOM:
Min 1: 2 Rope Climbs
Min 2: 15 GHD Situps
Min 3: Max Cal A.B.
Min 4: Plank
Min 5: 15 KB Swings
11/8/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 4x8 Split Squats
8 Min AMRAP:
Max Reps Press (95/65)
- After each break, perform 50 DU -
Rest 4 Min -
8 Min AMRAP:
Max Reps HPC (175/115)
- After each break, perform 12 slam balls -
11/6/21
Shoulder Health: Supinated Row + OH Carry
STEPHEN
30-25-20-15-10-5:
GHD Situps
Back Extensions
K2E
Stiff-legged DL (95/65)
11/5/21
Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5RM or 5x5 @75%+ OHS or FS
3 5-Min Rounds:
200m Farmer's Carry (35/20)
Then, AMRAP:
10 Deficit DB Pushups
10 DB Squats
-Rest 2 Min b/w each round
11/4/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 6x3 Power Snatch/Snatch
"Elizabeth"
21-15-9:
Cleans (135/95)
Ring Dips
11/3/21
Shoulder Health: Shoulder Stamina
Strength: 5x15 DB Press/Push Press
4 RFT:
6 Wall Walks
25 KB Swings (53/35)
20 C2B Pullups
11/2/21
Shoulder Health: 8/arm Turkish Getups
Strength: 5x5 Bench Press @75%+
16 Min E2MOM:
3 DL + 1 Clean + 3 FS (add weight every 2 sets)
11/1/21
Shoulder Health: 1-arm DB High Pull + Dips
Strength: 5x15 Back Squat @55%+
15 Min AMRAP:
4 Devil's Press (50/35)(35/20)
6 DB Thruster
8 DB Snatch
60 DU (singles)
- 1 DB for each
- Switch arms as needed