Workout of the Day - October 2020 Archive

10/31/20

Shoulder Health: Turkish Get-ups

Strength: 5x5 Bench Press @75% of 1RM (max reps last set)

3 RFT:

400m Run

15 OHS (115/80)

15 T2B

10/30/20

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x5 Press @75% of 1RM (max reps last set)

15 Min AMRAP (Alternate Moves):

12 Alt. DB Snatch (50/35)

10 Goblet Squats (53/35)

25 DU

10/29/20

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 4x8/Leg Split Squats

"Lynne"
5 Rounds For Max Reps, Not For Time:

Max Reps BW Bench Press
Max Reps Pullups

- OR - 

8 Rounds:

200m Run/250m Row/.25 Assault Bike

- Rest 1:30 - 

10/28/20

Shoulder Health: Sup. Row + OH Carry

Strength: 5x5 Weighted Dips

"Lynne"
5 Rounds For Max Reps, Not For Time:

Max Reps BW Bench Press
Max Reps Pullups

- OR - 

8 Rounds:

200m Run/250m Row/.25 Assault Bike

- Rest 1:30 - 

10/27/20

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 5x5 Deadlift @75%+

Partner WOD (Split as needed)

14 Min AMRAP:

30 KB Swings (53/35)

20 Burpee Box Jump Overs (24/20)

10 T2B/Hanging Knee Raises

10/26/20

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 5x5 Back Squat @75%+

7 RFT:

200m Run

25-ft. 1-arm DB OH Walking Lunges (50/35)

15 GHD Situps 

10/23/20

Shoulder Health: DB Windmill + Farmer's Carry

For time:

  • 10 Overhead squats (155 / 105 lbs)

  • 10 Box jump overs (24” / 20” box)

  • 10 Fat bar thrusters, (135 / 95 lbs) (use regular bar)

  • 10 Power cleans (205 / 125 lbs)

  • 10 Toes to bar

  • 10 Burpee muscle-ups

  • 10 Toes to bar

  • 10 Power cleans (205 / 125 lbs)

  • 10 Fat bar thrusters, (135 / 95 lbs)

  • 10 Box jump overs (24” / 20” box)

  • 10 Overhead squats (155 / 105 lbs)

10/23/20

Shoulder Health: Turkish Getups

Strength: Make-up or Mobility

"When Annie Met Cindy"

20 Min AMRAP:

50 DU

5 Pullups

10 Pushups

15 Squats

- OR  - 

400-800-1200-1600m (Run/Row/Ski Erg/Bike)

Rest 1:1

10/22/20

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 5x5 Bench Press @75%+ (max reps last set)

"When Annie Met Cindy"

20 Min AMRAP:

50 DU

5 Pullups

10 Pushups

15 Squats

- OR  - 

400-800-1200-1600m (Run/Row/Ski Erg/Bike)

Rest 1:1

10/21/20

Shoulder Health: Shoulder Stamina

Back Squat: 10-8-6-4-2

Press: 10-8-6-4-2

DL: 10-8-6-4-2

10/20/20

Shoulder Health: Sup. Row + OH Carry

Strength: 5x5 Weighted Dips or Pullups

21-15-9:

Power Snatch (95/65)

GHD Situps

10/19/20

Shoulder Health: 1-arm DB Press + C2B Pullups

6 RFT:

200m Farmer's Carry (50/35)

20 Wall Ball (20/14)

20 Russian Twists with Plate (25/15)

20 Walking Lunge Steps

20 KB Swings (53/35)

10/17/20

Shoulder Health: Sup. Row + OH Carry

TIFF

On a 25-Min Clock:

1.5 Mile Run

Then AMRAP:

11 C2B Pullups

7 HSC (155/115)

7Push Press (155/115)

10/16/20

Shoulder Health: 1-arm DB High Pull + Dips

Strength: 5x5 Back Squat (max reps last set)

E3MOM for 15 Min (5 sets):

16 Alt OH Walking Lunge Steps (50/35)

-or - 

10 Power Cleans (95/65)

10/15/20

Shoulder Health: Turkish Getups

Strength: 5x5 Weighted PU or Dips (max reps last set)

2 RFT:

20 Burpee BJO (24/20)

20 Hanging Knee Raises

10 FS @75% of 1RM

20 KB Swings (53/35)

20 Cal Assault Bike

- OR - 

6-8 Rounds:

400m Run

- Rest 2:00 - 

10/14/20

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x5 Strict Press @75% (max reps last set)

2 RFT:

20 Burpee BJO (24/20)

20 Hanging Knee Raises

10 FS @75% of 1RM

20 KB Swings (53/35)

20 Cal Assault Bike

10/13/20

Shoulder Health: Shoulder Stamina

Strength: 5x5 Deadlift @75% (max reps last set)

5 RFT:

200m Run

20 Alt. DB Snatch (50/35)

20 AbMat Situps

10/12/20

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x5 Bench Press @75% (max reps last set)

Friendly Fran

3 RFT:

21 Thrusters (125/85)

21 C2B Pullups
 

10/10/20

Shoulder Health: 1-arm DB Press + C2B Pullups

Damn Diane

3 RFT:

15 DL (315/205)

15 Strict Deficit HSPU

10/9/20

Shoulder Health: Turkish Getups

"I Go, You Go"

40 RFT (Partners Alternate Rounds):

20 DU (30 Singles)

10 Goblet Squats (53/35)

5 Pulse Burpees

10/8/20

Shoulder Health: Shoulder Stamina

Strength: 5x5 Back Squat @75% (max reps last set)

TT Gone Bad

3-5 Rounds, 1 Min each Move for Max Reps:

KB Hang Snatch/KB Swings

Rope Climbs/Hanging Knee Raises

Box Jump Overs

Max Cal AB

- Rest 1 Min -

- OR - 

5x5 Weighted Pullups or Dips

5x5 Bench Press

10/7/20

Shoulder Health: DB Windmill + Farmer's Carry

TT Gone Bad

3-5 Rounds, 1 Min each Move for Max Reps:

KB Hang Snatch/KB Swings

Rope Climbs/Hanging Knee Raises

Box Jump Overs

Max Cal AB

- Rest 1 Min -

10/6/20

Shoulder Health: 1-arm DB High Pull + Dips

Strength: 5x5 Deadlift @75% (max reps last set)

"Nasty Nancy"

5 RFT:

400m Run

15 OHS (185/125)

15 Bar-facing Burpees

- OR - 

5K Run/5K Row/10 Mile Bike

10/5/20

Shoulder Health: Sup. Row + OH Carry

Strength: 5x5 Strict Press @75% (max reps last set)

"Nasty Nancy"

5 RFT:

400m Run

15 OHS (185/125)

15 Bar-facing Burpees

10/3/20

Shoulder Health: 1-arm 

"Christine"

3 RFT:

500m Row

12 DL (BW)

21 Box Jumps (24/20)

10/2/20

Shoulder Health: Sup. Row + OH Carry

Strength: 5x5 Press @75% of 1RM (max reps last set)

20 Min AMRAP:

400m Run

7 MU (14 Pullups + 14 Dips)

10/1/20

Shoulder Health: Turkish Getups

Strength: 5x5 DL @75% of 1RM (max reps last set)

For Time:

50 Cal Row

50 HSPU

50 Alt DB Snatch (50/35)

50 SDLHP (95/65)

50 Inverted Burpees

50 T2B

50 Cal Row

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ADDRESS

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Abingdon, VA 24210
paulgadola@gmail.com

Call or Text 276.492.8127

 

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