IRON MOUNTAIN FITNESS
FORGING YOUR PATH TO PEAK FITNESS
Workout of the Day - October 2018 Archive
10/31/18
Shoulder Stamina
Strength- DB Push Press (5 Sets of 10 Reps)
4 RFT:
400 M Run
200 M Overhead DB Carry (50/35)
10/30/18
Shoulder Health- Supinated Row + Overhead Carry
Strength- Bench Press (10 reps @ 70% of 1RM)
Partner Max Calorie Row
20 Minutes
Parnters can alternate
whenever they like
OR
LMG Test WODs
10/29/18
LMG Final Test WODs
800 M Run
- Rest -
1 RM Back Squat
- Rest -
6 Minute AMRAP:
6 Burpee Box Jump Overs
6 DB Push Press
10/27/18
SANTIAGO
7 RFT
18 DB Hang Squat Clean (35/25)
18 Pullups
10 Power Clean (135/95)
10 Handstand Pushups
10/26/18
Shoulder Health- DB Windmill + Farmer's Carry
Strength-
Back Squat
E2 for 16 Minutes
4 Reps @ 80%+ 10-20#
4 minute rest, then
6 Minute AMRAP
20 Abmat Sit-ups
20 Double Unders (Barefoot)
10/25/18
Shoulder Health- 1-arm DB Press + Chest to bar pull-ups
Team Series Event 7
1 Rep of the complex
DL/Hang Clean/Hang Clean & Jerk
10/24/18
Shoulder Stamina
Strength- Bench Press (10 reps @ 65% of 1RM)
For Time:
30 Toes to Bars
40 Single Arm DB Snatch(50/35)
50 DB Box Step Overs (50/35)
40 Single Arm DB Snatch(50/35)
30 Toes to Bars
10/23/18
Shoulder Health- Supinated Row + Overhead Carry
Strength- DB Push Press (5 sets of 8 reps)
Back Squat
E2 for 14 Minutes
5 Reps @ 75% + 10-20#
10/22/18
Shoulder Health- DB High-pull + Dip
Strength- Single Leg Deadlift (5 sets of 8 reps)
4 RFT:
400 M Run
200 M Farmers Carry (50/35)
10/20/18
BIG SEXY
5 RFT:
6 Deadlifts (315/255)
6 Burpees
5 Cleans (225/185)
5 Chest to bar pullups
4 Thrusters (155/95)
4 Muscle Ups
10/19/18
Shoulder Health- DB Windmill + Farmers Carry
Strength- Single Leg DL (4 sets of 12/reps per leg)
TeamSeries Event 6
2 RFT:
100 Cal Row
50 HSPU
10/18/18
Shoulder Health- Chest to Bar pull-ups + DB Press
Strength-
Back Squat
E2 for 12 Minutes
6 Reps @ 70% + 10-20#
5 minute rest, then
10 Minute AMRAP
200 M Run
25 KB Swings (53/35)
10/17/18
Shoulder Stamina
Strength- Bench Press (20 reps @ 60% of 1RM)
Team Series Event 2
7 Minute AMRAP:
20 Squat Cleans (135/95)
20 Squat Cleans (185/125)
20 Squat Cleans (225/155)
10/16/18
Shoulder Health- DB High-pull + Dip
Strength- DB Push Press (4 sets of 12 reps)
Team Series Event 3
21-15-9:
Pull-ups
Deadlift (225/155)
10/15/18
Shoulder Health- Supinated Row + OH Carry
Back Squat
E2 for 20 Minutes
3 Reps @ 85% + 5-10#
10/13/18
MR. JOSHUA
5 RFT:
Run 400 meters
30 Glute-ham sit-ups
15 Deadlift (250/175)
10/12/18
Shoulder Health- Chest to Bar Pull-ups + DB Press
Strength- Back Squat E2MOM for 16 Minutes
4 Reps @ 80%+ 5-10#
10/11/18
Shoulder Health- Supinated Row + Overhead Carry
Strength- DB Push Press (4 Sets of 10 Reps)
Team Series Event 4
5 RFT:
50 Double Unders
50ft Single arm Overhead Lunge (50/35)
10/10/18
Shoulder Stamina
Bench Press (20 reps @ 55% of 1RM)
4 x 800m Run
- Rest 2 minutes between rounds -
10/9/18
Shoulder Health- 1-arm DB High Pull + Dip
Strength- Back Squat E2MOM for 14 Minutes
5 Reps @ 75% +5-10#
Team Series
7 Minute AMRAP
Bar Facing Burpees
10/8/18
Shoulder Health- DB Windmill + Farmer's Carry
Strength- Single Leg DL (4 sets of 10/leg)
5 3-minute Rounds of:
20 Push Press (135/95)
Max-rep Weighted Pull-ups
(50-40-30-20-10)
(25-20-15-10-5)
- Rest 2 minutes between rounds -
10/6/18
For Time:
100 Squats
4 Rope Climbs
75 Squats
3 Rope Climbs
50 Squats
2 Rope Climbs
25 Squats
1 Rope Climb
10/5/18
Shoulder Health- DB Windmill + Farmer's Carry
Strength- Deficit Deadlift 5x5
800m Time Trial
10/4/18
Shoulder Health- Supinated Row + Overhead Carry
Strength- Back Squat E2MOM for 12 Minutes
6 reps @ 70%+ 5-10#
Beer City Beatdown (Partner or team WOD)
9 Min AMRAP
60 Pull-ups
50 Box Overs (24/20)
40 KB Swings (53/44)
10/3/18
Shoulder Stamina
Bench Press (20 reps @ 50% of 1RM)
4 RFT:
25 Cal Row
25 Burpees
10/2/18
Shoulder Health- 1-arm DB High Pull + Dip
Strength- Single Leg DL (4 sets of 8/leg)
3 RFT:
400 M Run
10 Power Snatch (75/55)
10/1/18
Shoulder Health- C2B Pull-ups + DB Press
Strength- DB Push Press (4 sets of 8 reps)
Back Squat
Every 2 Minutes for 20
3 Reps @85%