Workout of the Day - April 2019 Archive

4/30/19

Strength: 3 RM Back Squat

Shoulder Health: DB High Pull + Dips

Trial WOD

4/29/19

Shoulder Health: 1-arm DB Press + C2B Pullups

Deadlift E2MOM for 18 Min:

3 Rounds of 5 Reps at 85%

3 Rounds of 3 Reps at 90%

3 Rounds of 1 Rep at 95%+

4/27/19

5 RFT:

400m Med Ball Run

30 Wall Ball (20/14)

20 KB Swings (70/53)

4/26/19

Shoulder Health: DB Windmill + Farmer's Carry

6 RFT:

2 Rope Climbs

5 Strict HSPU

10 OHS @ 65% of 1RM

4/25/19

Shoulder Health- 1 arm DB Press + C2B Pull-ups

Single Leg DL (5 sets of 8 Reps)

7 Minute AMRAP:

5 Power Snatch (75/55)

35 Double Unders

rest 5 Minutes

then 5 Minute AMRAP with increased weight on Snatch

4/24/19

Shoulder Stamina

5 RM Back Squat

DB Bench (5 sets of 8)

1 set of 16 Alt DB Row after each set of DB Bench Press

4/23/19

Shoulder Health: 1-arm DB High Pull + Dips

2 - 10 Minute EMOMs:

(Complete 2 rounds, then rest 4 minutes, complete 2 more rounds with increased reps if possible)

10 DL @ 75% of 1RM

8-10 3 Position BB Bicep Curls (65/45)

:50 Carioca + Bounding

12 DB Push Press (50/35)

20 Russian Twists w/med ball (20/14)

4/22/19

Shoulder Health: Supinated Row + OH Carry

CAPOOT

100 Pushups

800 M RUN

75 PU

1200 M RUN

50 PU

1600 M RUN

25 PU

2000 M RUN

4/20/19

IRON MOUNTAIN MELTDOWN

 

4/19/19

Shoulder Health: DB Windmill + Farmer's Carry

3 RFT:

100ft FR Walking Lunge Steps (50/35)

30 Alt DB Snatch (50/35)

150 Double Unders

4/18/19

Shoulder Health: 1 arm DB Press + C2B Pull-ups

Strength: 1 RM Back Squat

4/17/19

Shoulder Stamina

3 RFT:

12 Power Clean (75/55)

12 Wall Balls (20/14)

250 m Row

4/16/19

Shoulder Health: 1-arm DB High Pull + Dips

Single-leg Deadlift (4 sets of 12)

4 RFT:

200m Run

10 DB Push Press (50/35)

10 Burpees to Plate

4/15/19

Shoulder Health: Supinated Row + OH Carry

Strength: DB Bench Press (4 sets of 12 reps)

9 Min AMRAP:

- Ascending By 2 each round -

2 Box Jump Overs

2 Deadlift (135/95)(95/65)

4/13/19

5 Rounds of:

2 Minutes of Rope Climb

2 Minutes of Push-ups

2 Minutes of Sit-ups

3 Minute to run 400m

- Rest reminder of the 3 minutes -

4/12/19

Shoulder Health: DB Windmill + Farmer's Carry

Strength: DB Bench Press (4 sets of 10 reps)

5 RFT:

12 Front Squats (135/95)

12 Toes to Bar

4/11/19

Shoulder Health- 1 arm DB Press + C2B Pull-ups

Partner WOD- partners can switch anytime

30 Minute AMRAP:

Row For Distance

4/10/19

Shoulder Stamina

SLDL (4 sets of 10)

Power Cleans

E2MOM for 20 Minutes

3 Reps @ 80-85%

4/9/19

Shoulder Health- 1-arm DB High Pull + Dips

"Eva"

5 RFT:

800m Run

30 KB Swings (70/53)

30 Pullups

4/8/19

Shoulder Health- Supinated Row + OH Carry

Strength- 3 RM Back Squat

8 Min AMRAP

10 BW Bench Press

50 Double Unders

4 Minute Break

8 Min AMRAP

50ft Walking Lunge

12 Box Jumps (24/20)

4/6/19

Meltdown Practice

4/5/19

Shoulder Health- DB Windmill + Farmer's Carry

3RM Power Clean/Clean

w/constant motion & slowly
21 Single arm DB rows (50/35)
9 Ring Dips
15 single arm DB Rows (50/35)
12 Ring Dips
9 Single-arm DB Rows (50/35)
15 Ring Dips

4/4/19

Shoulder Health- Supinated Row + Overhead Carry

DB Bench Press (4 sets of 8 reps)

Barefoot Annie
50-40-30-20-10
Double Unders
Abmat Sit-ups

4/3/19

Shoulder Stamina

Strength- Thruster (7 sets of 3 Reps) Skill/technique work

200 M Run
21 Thrusters (95/65)
400m Run
15 Thrusters (95/65)
200 M Run
21 Thrusters (95/65)

4/2/19

Shoulder Health- 1 arm DB Press + C2B Pull-ups

25 Minute EMOM
12 GHD Sit-ups/Abmat Sit-ups
:50 Plank
12 DB Box Step Overs (50/35)
:50 Active shoulder hang
12 Burpees to Plate

4/1/19

Shoulder Health- 1-arm DB High Pull + Dips

Strength- 5 RM Back Squat

Single-Leg DL (4 sets of 8 reps)

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See our Classes page for a schedule of our current class hours.

ADDRESS

920 East Main St.
Abingdon, VA 24210
paulgadola@gmail.com

Call or Text 276.492.8127

 

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