Workout of the Day - October 2019 Archive

10/31/19

Shoulder Health: Supinated Row + OH Carry

Strength: 5x5 Back Squat/OHS

5 RFT:

50 DU

20 SDLHP (75/55)

20 GHD/AbMat

20 Cal Row

10/30/19

Shoulder Health: Shoulder Stamina

Strength: 1 RM Press

LMG Testing

1000m Row Time Trial

+ Flex WODs and/or FRWL/OHWL

10/29/19

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x10 FRWL or OHWL

LMG Re-Test

3 Rounds for Max Reps

Min 1: HRPU

Min 2: Box Jumps (24/20)

Min 3: AbMat/GHD Situps

Min 4: KB Swings (53/35)

10/28/19

Shoulder Health: 1-arm DB High Pull + Dip

Open 20.3

21-15-9:

DL (225/155) (135/95)

Then, 21-15-9: (HRPU)

DL (315/205) (185/135)

50-ft HS Walk (Bear Crawl)

10/26/19

CHOE

  • AMRAP in 35 minutes

  • Buy-In:

  • 9 Man Makers (2x35/20 lb dumbbells)

  • 11 Burpees

  • In remaining time, AMRAP of:

  • 300 meter Run

  • 27 Air Squats

  • 9 Handstand Push-Ups

10/25/19

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x8 FRWL/OHWL

5RFT:

30 KB Swings (53/35)

20 Box Jumps (24/20)

10 Wall Ball (20/14)

10/24/19

Shoulder Health: Sup Row + OH Carry

Strength: 5x5 Press @75++%

5 Rounds Not Fot Time:

5 Bench Press @85%

8/arm DB Row (50/35)

10/arm Alt. DB Curl (50/35)

10/23/19

Shoulder Health: Shoulder Stamina

Strength: 6x3 Power Clean/Squat Clean

3 RFT:

10 Power Snatch (95/65)

200m Run

20 GHD/AbMat Situps

200m Run

10/22/19

Shoulder Health: Supinated Row + OH Carry

Strength: 5x5 Back Squat or OHS

"Diane"

21-15-9:

Deadlift (225/155)

HSPU

10/21/19

Shoulder Health: DB Windmill + Farmer's Carry

Open 20:2

20 Min AMRAP:

4 DB Thrusters (50/35)(35/30)

6 T2B (Hanging Knee Raises)

24 DU (Singles)

10/19/19

8 Minutes:
1-mile run
Max Reps DL (315/255)
Then, 10 Minutes:
1-mile run
Max Reps Power CLean (225/155)
Then, 12 Minutes:
1-mile run
Max Reps OHS (135/95)

- Do not rest between -

10/18/19

Shoulder Health: Sup. Row + OH Carry

Strength: 6x3 Power Clean

"Barbara"

5 Rounds, Each For Time:

20 Pullups

30 Pushups

40 Situps

50 Squats

- Rest 3 Min -

- OR -

Flex WODS

10/17/19

Shoulder Health: DB Windmill + Farmer's Carry

"Barbara"

5 Rounds, Each For Time:

20 Pullups

30 Pushups

40 Situps

50 Squats

- Rest 3 Min -

10/16/19

Shoulder Health: Shoulder Stamina

Strength: 4x12 FRWL or OHWL

3 RFT:

12 DL (225/155)

21 Box Jumps (24/20)

10/15/19

Strength: 5x5 Press

45 Min Partner Row for Max Calories

- Partners may switch at any time - 

10/14/19

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 5x5 Back Squat or OHS

Open 20.1

10 RFT:

8 Ground to Overhead (95/65)

10 Bar-facing Burpees

10/12/19

THOMPSON

10 RFT:
1 Rope Climb, from seated
29 Back Squat (95/65)
10m Barbells Farmer's Carry (135/95)

10/11/19

Shoulder Health: OH Carry + Supinated Row

Strength: 6x3 Power Clean/Clean

3 RFT:

400m Run

12 T2B

20 Alt DB Snatch (50/35)

10/10/19

Shoulder Health: Shoulder Stamina

E2MOM for 24 Min:

1 - Sled Pull/Push

2 - Tire Flips

3 - 5 DL at 75-80% of 1RM

-OR - 

Flex WODs

10/9/19

Shoulder Health: Shoulder Stamina

Flex WODs

- or - 

E2MOM for 8 Min (4 sets):

4x10/Leg FRWL or OHWL

10/8/19

Shoulder Health: DB High Pull + Dips

Strength 5x5 Back Squat or OHS

25 Min EMOM:

Min 1 - 21 HR Pushups

Min 2 - 75 Heavy Jump Rope

Min 3 - :50 Active Shoulder Hang

Min 4 - 21 GHD/AbMat Situps

Min 5 - 21 KB Swings (53/35)

10/7/19

Shoulder Health: DB Windmill + Farmer's Carry

Strength 5x5 Press

12 Min Team AMRAP:

P1 - 200m Row

P2 - Max Reps MBC

P3 - OH Plate Hold (45/35)

- Rest 5 Min -

8 Min AMRAP (same)

10/5/19

COLLIN

6 RFT:
400m Sandbag carry
12 Push Press (115/75)
12 Box jumps (24/20)
12 SDLHP (95/65)

10/4/19

Shoulder Health: DB Windmill + Farmer's Carry

"Tabata This!"

- OR -

Flex WODs

10/3/19

Shoulder Health: Supinated Row + OH Carry

"Tabata This!"

Tabata Row

- 1 Min Rest - 

Tabata Squat

- 1 Min Rest - 

Tabata Pullup

- 1 Min Rest - 

Tabata Pushup

- 1 Min Rest - 

Tabata Situp

10/2/19

Shoulder Health: Shoulder Stamina

Strength: 5x5 Press

20 Min EMOM:

1- 2 Rope Climbs

2 - :50 Left-side Plank

3 - 10 3-position Bicep Curls

4 - :50 Right-side Plank

5- 10 Power Clean (95/65)

10/1/19

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 6x3 Deadlift

Every 2 Min for * Min (4 sets)

8/leg FR Walking Lunges or OHWL

OPENING HOURS

See our Classes page for a schedule of our current class hours.

ADDRESS

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

Call or Text 276.492.8127

 

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