IRON MOUNTAIN FITNESS

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11/30/22

Shoulder Health: Shoulder Stamina

Strength: 5x8/leg Weighted Box Step-ups

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12 Min AMRAP:

12 KB Swings (53/35)

12 KB Goblet Squats

6 Single-arm DB Press (50/35)

 

 

11/29/22

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 6x3 Hang Power Snatch

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4-8 Sets:

400m Run or 500m Row

- Rest 1: 1

- Continue until pace of form deteriorates

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11/28/22

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x8/leg Split Squats

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"The Ghost"

6 Rounds:

1 Min Row

1 Min Burpees

1 Min DU

- 1 Min Row -

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11/25/22

Shoulder Health: Sup. Row OH Carry; 1-arm DB Press + C2B Pullups

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TBD

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11/23/22

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"Light Linda"

24-21-18-15-12-9-6-3:

DL (BW)

Bench Press (3/4 BW)

Squat Clean (1/2 BW)

 

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11/22/22

Shoulder Health: Shoulder Stamina

Strength: 4x12/leg Weighted Box Step-ups

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12 Min Ascending AMRAP (by 2):

2 KB Swings (53/35)

2 T2B

10 DU (ascend by 10)

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11/21/22

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 4x12 DB Bench + 4x12/arm DB Row

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E3MOM For 15 Min (5 sets)

5 Front Squat @75% of 1RM

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11/18/22

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 4x10/leg Split Squats

Assault Bike

25 Min Clock (5 Rounds):

50 on/10 off

40 on/20 off

30 on/30 off

20/40 off

50 on/10 off

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11/17/22

Shoulder Health: 1-arm DB Press + C2B Pullups

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

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40-30-20-10:

Pushups

Box Jumps (24/20)

Alt. DB Snatch (50/35)

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11/15/22

Shoulder Health: Shoulder Stamina

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6 Rounds Each For Time

250m Row

50 DU (unbroken)

- Rest 2 Min - 

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11/14/22

Shoulder Health: Turkish Getups/Sup. Row + OH Carry
Strength: 4x10/leg Weighted DB Step-ups

4x10 DB Bench

4x10/arm DB Row

6x3 HPS

5x5 Weighted Dips

 

11/11/22

Shoulder Health: 1-arm DB High Pull + Dip

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10 RFT:

10 Pushups

100m Run

5 Front Squats @75% of 1RM

100m Run

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11/10/22

Shoulder Health: 8/arm Turkish Getups

Strength: 4x8 DB Bench Press

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5 RFT:

6 Power Cleans

50 DU

25 Situps

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11/9/22

Shoulder Health: Supinated Row + OH Carry

Strength: 4x8/leg Split Squats

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1600m Run

- Rest 3 - 

1200m 

- Rest 2 - 

800m

- Rest 1- 

400m 

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11/8/22

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 6x3 HPS

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10 Min AMRAP:

15 MBC (20/14)

10 T2B

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11/7/22

Shoulder Health: Shoulder Stamina

Strength: 4x8/leg DB Step-ups

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21-15-9:

Shoulder to Overhead

HRPU

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11/4/22

Shoulder Health: 1-arm DB High Pull + Dip

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25 Min EMOM:

Min 1: Max Reps Split Squats (right)

Min 2: Max Reps Split Squats (left)

Min 3: :50 Bent arm Hang (top of pullup)

Min 4: Carioca, lateral slide, bounding

Min 5: Rest

 

11/3/22

Shoulder Health: 8/arm Turkish Getups

Strength: 6x3 DL

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5 RFT:

10 DB Thrusters (50/35)

100m Farmer's Carry

 

11/2/22

Shoulder Health: Sup. Row + OH Carry/Shoulder Stamina

Strength: Bench Press (5RM or 5x5 @75%) + 5x8 DB Row

6x3 HPC

5x5 Weighted Dips

 

11/1/22

Shoulder Health: DB Windmill + Farmer's Carry

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

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25-20-15-10-5:

BJO (24/20)

Wall Ball (20/14)

HRPU