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%

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ADDRESS

920 East Main St.
Abingdon, VA 24210
paulgadola@gmail.com

Call or Text 276.492.8127

 

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