Workout of the Day - September 2018

9/29/18

3 RFT:
800 M Run
50 Box Jumps (24/20)

9/28/18

Shoulder Health- Chest to Bar Pull-ups + DB Press

Back Squat
Every 2 Minutes for 16
4 Reps @80%

9 Minute EMOM
Plank + 2 Side Plank

9/27/18

Shoulder Health- DB Windmill + Farmer's Carry

Strength- Mobility or Skill work

4 RFT:
200m Run
10 Deadlift (225/155)
25 Abmat Sit-ups

9/26/18

Shoulder Stamina

Strength- Mobility or Skill work

3 RFT:
25 DB Push Jerks (50/35)
50 Double Unders
25 Weighted Step-ups (24/20)
50 Double Unders

9/25/18

Shoulder Health: 1-arm DB High Pull + Dip

Strength: Back Squat - Every 2 Min. for 14 Min. (7 sets) 5 Reps @ 75%

7 minute AMRAP:
Ascending By 2
2 KB Swings (53/35)
2 DB Power Cleans (50/35)

9/24/18

Shoulder Health: Supinated Row + OHCarry

Strength: Mobility or Skill work

For Time:
42 Alt DB Snatch (50/35)
42 Push-ups
30 Alt DB Snatch (50/35)
30 Push-ups
18 Alt DB Snatch (50/35)
18 Push-ups

9/22/18

NATE
20 Minute AMRAP:
2 Muscle Ups
4 HSPU
8 KB Swings (72/53)

9/21/18

1-arm DB High Pull + Dip

3 Rounds for Max reps:
- 1 minute of each -
Burpees
Wall Ball (20/14)
Deadlift (115/75)
Med-ball Sit-ups (20/14)
Power Cleans (115/75)
- Rest 1 minute -

9/20/18

DB Windmill + Farmer's Carry

Back Squat 
E2 for 12 Minutes
6 Reps @70%

9/19/18

Shoulder Stamina

Strength- 1RM Press + Max Reps single arm DB Press at 40% of the 1RM that was just achieved.

"Annie w/GHD"
50-40-30-20-10
Double Unders
GHD Sit-ups

9/18/18

LMG Test WODs

or

Strength- 1RM Bench Press

3200m Row- Time Trial

9/17/18

Lean Mean Green Test WODs:

800m Run

1RM Back Squat (15minute cap).

6 Minute AMRAP
6 Burpee Box Jump Overs (24/20)
6 DB Push Press

9/15/18

RANKEL
20 MINUTE AMRAP:


6 Deadlift (225/155)
7 Burpee pull-ups
10 Kettlebell swings (70/53)
Run 200 meters

9/14/18

DB Windmill + Farmer's Carry

Strength- Barbell Walking Lunge (4 Sets of 10 Reps)

10 Minute EMOM:
(5 Sets)
5 Hang Power Clean

9/13/18

Chest to Bar Pull-ups + 1 arm DB Press

Mobility/Skill Work

5 2-minute Rounds:
10 Thrusters (95/65)
200m Row
Max Rep Thrusters (95/65)
- Rest 3 minutes between rounds - 

9/12/18

Shoulder Stamina

Back Squat (3RM)

For Time::
21 Deadlifts (225/155)
400 M Run
18 DL (225/155)
400 M Run
12 DL (225/155)
400 M Run

or

50 Bar Muscle Ups

9/11/18

Shoulder Health: Supinated Row + OH Carry

Strength: Push Jerk (3RM)

For Time:
21 Deadlifts (225/155)
400 M Run
18 DL (225/155)
400 M Run
12 DL (225/155)
400 M Run

9/10/18

Shoulder Health: 1-arm DB High Pull + Dip

Strength: Weighted Pull-ups (3RM)

5 2-minute rounds of:
10 Burpees
200m Sprint
Max Rep Burpees
Rest 3 Minutes between rounds

9/8/18

JBo
28 Minute AMRAP:
9 Overhead Squat (115/75)
1 Legless Rope Climb from seated
12 Bench Press (115/75)

9/7/18

Shoulder Health- Supinated Row + OHCarry

Strength- Back Squat (5RM)

3 RFT
400m Run
10 Shoulder to Overhead(185/125)

9/6/18

Shoulder Health- DB High Pull + Dip

Strength- Weighted Pull-ups (5RM)

CF Beartown 2018 Competition Event 3

4 RFT:
10 T2B
50 Double Unders
10 KB Swings (70/53)
ascending by 2 each round
for T2B & KB (10-12-14-16) 
9 Minute Time Cap

or

Karen 
For Time:
150 Wall Ball (20/14)

9/5/18

Shoulder Stamina

Strength- BB Walking Lunge Step(4 sets of 8/leg)

CF Beartown 2018 Competition Event 3

4 RFT:
10 T2B
50 Double Unders
10 KB Swings (70/53)
ascending by 2 each round
for T2B & KB (10-12-14-16) 

9/4/18

Shoulder Health- DB Windmill + Farmer's Carry

Strength- Push Jerk 5RM

Every 2 minutes for 10 minutes (5 sets):

3 Sumo Deadlift
 

9/3/18

7 minute AMRAP:
3-6-9-12-15…
Burpees
10-20-30-40-50…
Double Unders

- 5 minute break -

7 Minute AMRAP:
10 Calorie Row
10 GHD Sit-ups

- 5 minute break -

7 minute AMRAP:
10 Step-ups
8 Hand Release Pushups
6 Deadlifts (165/125)

9/1/18

HELTON
3 RFT:
800 M Run
30 DB Squat Cleans (50/35)
30 Burpees

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Abingdon, VA 24210
paulgadola@gmail.com

Call or Text 276.492.8127

 

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