IRON MOUNTAIN FITNESS

9/30/22

Shoulder Health: Supinated Row + OH Carry

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

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8-12 Rounds:

200m Run or 250m Row or 400m Bike

- Rest 1:1 - 

- Continue until form or pace deteriorates, or 12 rounds

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9/29/22

Shoulder Health: Shoulder Stamina

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"Friendly Fran"

3 RFT:

21 Thrusters (115/85)

21 C2B Pullups

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9/28/22

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x5 Bench Press + 5x8/arm DB Row

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6x3 DL

5x5 Weighted Dips

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9/27/22

Shoulder Health: 8/arm Turkish Getups

Strength: 6x3 Hang Power Clean

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Mixed Pair Tabata

Pair 1:

Pushups

Situps

Pair 2:

Squats

KB Swings

- Alternate b/w 2 movements in tabata style, then switch moves. Then, repeat

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9/26/22

Shoulder Health: 1-arm DB High Pull + Dip

Strength: Strict Press (5RM or 5x5@75% of 1RM)

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3 RFT:

200m Run

30 Alt. DB Snatch (50/35)

15 Box Jump Overs (24/20)

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9/23/22

Shoulder Health: Supinated Row + OH Carry

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5 Rounds, NFT:

10 Strict HSPU

20 GHD Situps

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9/22/22

Shoulder Health: Shoulder Stamina

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1RM DL

1RM Bench Press

5x5 Weighted Dips

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9/21/22

Shoulder Health: 8/arm Turkish Getups

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5 RFT:

15 S2O (95/65)

12 C2B Pullups

9 SDLHP (95/65)

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9/20/22

Shoulder Health: 1-arm DB High Pull + Dip

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30 Min Max Distance Row or Bike

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9/19/22

Shoulder Health: DB Windmill + Farmer's Carry

1RM Back Squat

1RM Strict Press

DB Max Reps Test (40% of 1RM each arm)

 

9/16/22

Shoulder Health: Turkish Getups, 1-arm DB High Pull + Dip

Strength: 5x5 Strict Press

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7RFT:

30 DU

3 Hang Squat Snatch or Hang Power Snatch

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9/15/22

Shoulder Health: Shoulder Stamina

Strength: 5x12 DB Bench

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5 RFT:

15 DB Hang Power Clean (50/35)

10 DB Push Press (50/35)

3 Rope Climbs

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9/14/22

Shoulder Health: Supinated Row + OH Carry

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20 Min AMRAP:

200m Run

10 Pushups

20 Situps

30 Squats

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9/13/22

Shoulder Health: DB Windmill + Farmer's Carry

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Partner WOD

84-60-36:

Cal Row

DB Step-ups (35/20)(20")

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9/12/22

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x12/leg SLDL

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5x12 Thrusters

 

9/9/22

Shoulder Health: Shoulder Stamina

Strength: 5x10 DB Bench Press

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5 RFT:

50-ft. DB FR Lunge (50/35)

25 Pullups

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9/8/22

Shoulder Health: Sup. Row + OH Carry
 

16 Min EMOM:

4 Deficit DL

8 DB Strict Press

4 OH Squat

8 Alt. DB Snatch (50/35)

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9/7/22

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x10/leg SLDL

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KERRIE

10 RFT:

100m Sprint

5 Burpees

20 Situps

15 Pushups

100m Sprint

- Rest 2 Min -

 

9/6/22

Shoulder Health:8/arm Turkish Getups

Strength: 5x10 Thrusters

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21-15-9:

SDLHP (115/85)

BJ (30/24)

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9/5/22

LABOR DAY WOD

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9/2/22

Shoulder Health: Shoulder Stamina

Strength: 5x5 Strict Press

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7 RFT:

200m Run

7 HPS (115/85)

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9/1/22

Shoulder Health: 8/arm Turkish Getups

Strength: 5x8 DB Bench Press

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5x8/arm DB Row

6x3 DL

5x5 Weighted Dips or Negative Pullups