032619

Warm up: 4 rounds Reverse Cindy+800 m run or equivalent 

mobilize

A.

Row 2500 m for time

Rest 3 minutes

Then 

5-4-3-2-1

Squat clean 225/155

10/5 Strict hspu

B. Class(skip if your short on time or banged up)

C. IM30 or Weakness work

Tuesday March 26, 2019

IM60 class, IM30, IMBUILD and IMRecovery classes today! Try them all.

IM60

Skill:
DB strict press
4 sets of 10*
*perform :30 secs of max reps strict press with an empty barbell IMMEDIATELY after each set

Wod: 12 min cap
3 rounds
30 box jumps 24/20
30 Wallballs 20/14 to 10’

IM30

20 min AMRAP 

3 rounds of 

  • 10 sdhp 
  • 10 swings
  • 10 up downs

Then run 200 m or bike 12/9 cal

IMRECOVERY

1 min Right side twisted cross

1 min left side twisted crossRead More

032519

Warm up: 5x

30 dubs

10 wallballs 30/20

Mobilize 

A. 10 min hard cap

15 snatch 75/55

5 muscle ups

12 snatch 95/65

4 muscle ups

9 snatch 135/95

3 muscle ups

6 snatch 185/125

2 muscle ups

3 snatch 205/135

1 snatch

Rest 3 min

10 min cap 

Reverse order from your last made snatch round.

B. Class workout

C. Lunges from class*

Don’t do these alternating. Do these in sets of 12 on each side. Control your cadence and try to move as clean as possible.

Monday March 25, 2019

Today is the start of the final week of March Madness!

-Bring anyone you want for free all week!

-Try an IM30 class when you’re in a crunch for time, if you want do some extra sweating and toning, or you just want to try a class without a barbell or high skill gymnastics.

-A chance to try IMRECOVERY, IMBUILD OR IMKIDS. All these classes are listed in the class schedule and are available at different times throughout the week.

-Check our the class descriptions below the Workout of the Day!

IM60

Skill:
Front rack lunges
4×12

Wod:
20 min amrap
20 burpees
20 v-ups
20 deadlifts 185/125
20 sit-ups

CLASS DESCRIPTI…

Read More

Friday March 21, 2019

HEY GUYS!!!

This is the last week of the Open! For many of you, you couldn’t be MORE excited. So we are going to let you pick if you want to do this solo or with a partner!

19.5 solo

33-27-21-15-9*

Thruster 95/65

Chest 2 Bar pull-up

*20 min 🧢

19.5 with a partner

20 min AMRAP

33-27-21-15-9

Thruster

chest 2 Bar pull-up

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