IRON MOUNTAIN FITNESS
FORGING YOUR PATH TO PEAK FITNESS
Workout of the Day - Sept 2021 Archive
9/29/21
Shoulder Health: 8/arm Turkish Getups
Strength: 5x5 or 5RM Bench Press
10 Min Ascending AMRAP (by 2 reps each round):
2 Clean and Jerk (115/75)
2 Bar-facing Burpees
9/28/21
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 5x15 Back Squat
21-15-9:
KB Swings (53/35)
HRPU
- Rest 2 Min -
21-15-9:
KB Swings
Pullups
9/27/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x15 DB Press or Push Press
For Time:
24 DB Box Step-ups (50/35)(24"/20") *1DB for all
50 Alt. DB Snatch
24 DB Box Step-ups
20 Turkish Getups (Weight of choice)
9/25/21
Shoulder Health: 1-arm DB Press + C2B Pullups
"How Fast Can You Get There...?"
To 300 Reps:
1:00 Wall Ball (20/16)
:30 Rest
1:00 Burpees
:30 Rest
1:00 Push Press (95/65)
:30 Rest
1:00 GHD Situps
:30 Rest
1:00 OHWL Steps (45/25 plate)
:30 Rest
9/24/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x15 DB Bench and DB Row
10 Min AMRAP:
12/8 Cal Assault Bike
8 Squat Clean Thrusters (115/75)(95/65)
12 Bar-facing Burpees
9/23/21
Shoulder Health: Shoulder Stamina
Strength: 4x8 Split Squat
12 RFT (3-Person Team WOD):
P1: 200m Run
P2: Handstand Hold (OH Barbell Hold)
P3: Max Rep Box Jump Overs (24/20)
9/22/21
Shoulder Health: 1-arm DB High Pull + Dip
Strength: 1 RM Front Squat
15 Min AMRAP:
15 Wall Ball (20/14)
15 Power Clean (95/65)
30 DU
9/21/21
Shoulder Health: 8/arm Turkish Getups
Strength: 1 RM Bench Press
5000m Row
9/20/21
Shoulder Health: Supinated Row + OH Carry
CrossFit Total
1 Rep Max of Each:
Back Squat
Press
Deadlift
9/18/21
Shoulder Health: 8/arm Turkish Getups
SCHMALLS
800m Run
2 Rounds:
-50 Burpees
-40 Pullups
-30 Pistols
-20 KB Swings
-10 HSPU
Then, 800m Run
9/17/21
Shoulder Health: Supinated Row + OH Carry
Strength: 5x12/leg DB OHWL Steps
5 RFT:
15/12 Cal. Row
30 Wall Ball (20/14)
9/16/21
Shoulder Health: Supinated Row + OH Carry
Strength: 6x3 Deadlift
20 Min EMOM
Min 1: 15/12 Cal A.B.
Min 2: Max Rope Climbs
Min 3: Max GHD Situps
Min 4: Rest
9/15/21
Shoulder Health: 1-arm DB High Pull + Dip
Strength: Back Squat (Rep scheme of choice)
4 RFT:
400m Run
5 Squat Clean (155/115)
10 Burpee BJO (24/20)
9/14/21
Shoulder Health: DB Windmill + Farmer's Carry
Strength: 5x12 DB Bench Press
14 Min AMRAP:
2 DB Push Press Right arm (50/35)
2 DB Push Press Left arm
2 DB Row Right arm
2 DB Left arm
2 Goblet Squats
- Ascend by 2 reps each round -
9/13/21
Shoulder Health: Shoulder Stamina
"Eva"
5 RFT:
800m Run
30 KB Swings (53/35)
30 Pullups
9/11/21
Shoulder Health: Tom House Shoulder
LUMBERJACK 20
For Time:
20 DL (275/185)
400m Run
20 KB Swings (70/53)
400m Run
20 OHS (155/115)
400m Run
20 Pullups
400m Run
20 Burpees
400m Run
20 Box Jumps (24/20)
400m Run
20 DB Cleans (45/25)
400m Run
9/10/21
Shoulder Health: Sup. Row + OH Carry
Strength: Press 5x10 DB Bench Press
21-15-9:
Cal. A.B.
Snatch (115/75)(75/55)
9/9/21
Shoulder Health: Shoulder Stamina
Strength: Press 5x10/leg DB OHWL Steps
3 RFT:
500m Row
400m Run
30 GHD Situps
9/8/21
Shoulder Health: 8/arm Turkish Getups
Strength: Press Back Squat (Rep Scheme of Choice)
5 RFT:
7 Hang Clean (115/75)
8 Burpee over Bar
500m Row or 20 Cal A.B.
9/7/21
Shoulder Health: 1-arm DB High Pull + Dip
Strength: Press (5RM or 5x5 @75%)
6x3 Deadlift
- OR -
Monday's
9/6/21
Shoulder Health: DB Windmill + Farmer's Carry
12 Min AMRAP:
200m Run
5 Pullups
10 Pushups
15 Squats
- 1 Min Rest -
9 Min AMRAP of same movements
- 1 Min Rest -
6 Min AMRAP of same movements
- 1 Min Rest -
3 Min of same movements