IRON MOUNTAIN FITNESS

10/31/22

Shoulder Health: 1-arm DB Press + C2B Pullups

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35 Min AMRAP

500m Row

- Rest 3 Min -

 

10/28/22

Shoulder Health: 1-arm DB High Pull + Dip

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

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For Time:

20 Cal Assault Bike

20 C&J (155/105)

20 Cal Assault Bike

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10/27/22

Shoulder Health: Shoulder Stamina

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For Time:

1000m Run

5 Rounds Cindy

800m Run

4 Rounds Cindy

600m Run

3 Rounds Cindy

400m Run

2 Rounds Cindy

200m Run

1 Round Cindy

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10/26/22

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 6x3 HPC

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12 Min Partner AMRAP:

150m Row

8 KB Swings (53/35)

8 GHD Situps

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10/25/22

Shoulder Health: Supinated Row + OH Carry

Strength: 6x3 DL

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Back Squat (5RM or 5x5 @75%)

5x5 Weighted Dips

6x3 Power Snatch

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10/24/22

Shoulder Health: 8/arm Turkish Getups

Strength: Strict Press (5RM or 5X5) 

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500m Row

- Rest 2 Min -

5 RFT:

20 DB HPC (50/35)

50ft DB FR WL (50/35)

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10/21/22

Shoulder Health: Turksih Getups/1-arm DB High Pull + Dip

Strength: Strict Press (5RM or 5X5) 

6x3 HPC

5x5 Weighted Dips
4x8 SLDL

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10/20/22

Shoulder Health: DB Windmill + Farmer's Carry

Strength: Back Squat (5RM or 5x5)

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25-20-15-10-5:

KB Swings (53/35)

T2B

BJO (24/20)

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10/19/22

Shoulder Health: Supinated Row + OH Carry

Strength: Bench Press (5RM or 5X5) + DB Row (5x8)

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Run or Bike or Row

3-4 Rounds:

60 on/60 off

60 on/45 off

60 on/30 off

60 on/15 0ff

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10/18/22

Shoulder Health: Shoulder Stamina

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21-15-9:

Squats

Pullups

- Rest 3 Min -

15-12-9:

Thrusters (45/35)

Pullups

- Rest 5 Min -

12-9-6:

Thrusters (75/55)

Pullups

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10/17/22

Shoulder Health: 1-arm DB High Pull + Dip

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10-9-8-7-6-5-4-3-2-1:

DL @75% of 1RM

GHD Situps (or AbMat x2)

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10/14/22

Shoulder Health: Sup. Row + OH Carry

Strength: Bench Press (5RM or 5x5 @75%) + 5x10 DB Row

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Run/Row/Assault Bike

400m

800m

1200m

1600m

- Rest 1:1 - 

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10/13/22

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 6x3 Deadlift

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3 RFT:

50 Cal Row

15 HSPU

50 DU

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10/12/22

Shoulder Health: 8/arm Turkish Getups

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

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"Ingrid"

10 RFT:

3 Snatch (135/95)

3 Burpees over Bar

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10/11/22

Shoulder Health: DB Windmill + Farmer's Carry

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

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2 RFT:

40 Alt. DB Snatch (50/35)

50ft. OH DB WL (50/35) (1 DB)

20 Box Jumps (24/20)

50ft. OH DB WL (50/35) (1 DB)

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10/10/22

Shoulder Health: Shoulder Stamina

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30 Min AMRAP:

400m Run (500m Row)

3 Round:

- 5 Pullups

- 10 HRPU

- 15 Squats

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10/7/22

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 6x3 Hang Power Clean

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For Time:

21 Press (95/75)

200m Run

21 Push Press

400m Run

21 Shoulder to Overhead

200m Run

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10/6/22

Shoulder Health: Supinated Row + OH Carry

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"When Annie Met Elizabeth"

For Time:

21 Cleans (135/95)

100 DU

35 Situps

15 Cleans

75 DU

35 Situps

9 Cleans

50 DU

35 Situps

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10/5/22

Shoulder Health: 8/arm Turkish Getups

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

500m Row For Time

Back Squat (5RM or 5x5 @75%)

If Time:

5x5 Weighted Dips

6x3 Power Snatch

 

 

10/4/22

Shoulder Health: Shoulder Stamina

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On a 25-Min Clock, 5 Rounds of:

50 on/10 off

40 on/20 off

30 on/30 off

20 on/40 off

10 on/50 off

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10/3/22

Shoulder Health: DB Windmill + Farmer's Carry

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

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11 Min AMRAP:

6 DL (75% of 1RM)

6 Burpees over Bar

6 Pullups