Thursday June 13, 2019

IM60

Skill:

Work up to a heavy

Deadlift+Power Clean+Front Squat

*No feet moving after clean

WOD:

4 Rounds-

15 deadlifts (185/125)

20 box jump overs (24/20)

5 squat cleans (185/125)

IM30

18 minutes

Bike 2 minutes

Row 2 minutes

Wallball(1st round) DB Snatch(2nd round) Plate Ground to ovhd(3rd round) 2 minutes

IMRecovery

2 min seated cross shin left

2 min seated cross shin right

2 min frog

2 min saddle

“1…

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Wednesday June 12, 2019

IM60
Skill:
4×12 each arm Alt DB Bench switching
at the top

WOD:
20 min AMRAP-
20 Single DB Hang Clean and Jerk (50/35) switch at 10
20 DB step ups (24/20)
20 toes to bar
20/16 cal row or bike

IM30
Every 4 mins for 20 mins
20 plate g2oh
16 pushups
200m run
max v-ups

Tuesday June 11, 2019

So many great opportunities to get in some fitness today. Try taking a different class if you can!

IM60
Skill:
10 mins of dubs practice or
10 min EMOM 30-70 dubs

WOD: 15 Min Cap
21 burpees
21 pullups
200m run
15 burpees
15 chest to bars
200m run
9 burpees
9 BMUs
200m run

IM30
18 min EMOM
1) 10 burpees
2) 15 ring rows
3) 20 russian twists

IMBuild
3 supersets each leg:
10 single leg deadlifts
10 bulgarian split squats
5 pistols

Build to a heavy:
Power Snatch
3 OH Squats
Squat Snatch

5 Rounds:
5 heavy push press
:30 L-Hol…

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Monday June 10, 2019

Last week to get signed up for the kids camp! Send your email to ironmilecoaching@gmail.com

IM60

Skill:
3 rounds of
12 Glute Bridges :02up/:02down
12 Hang P. Snatch (115/75)

WOD: 16 min AMRAP
4-8-12-16…40
Squat Snatch (135/95)
SDHP (135/95)

06082019

Warm Up:

5 min Air Runner :20 Fast/:40 walk

5 min 20 Double Under/single under remainder of the minute

A. Teams of Four Athletes

1400 m run and 100 cal bike

100 synchro wallballs M/F Pairs (athletes can rotate as they see fit)

30 synchro clean and jerks 225/155 M/F Pairs*

*rotate in as needed. The non-working M/F pair is farmer holding KB’s(70/53)

B. Partners (class) 25 min AMRAP

50 Renegade Rows 50/35’s

50 Hollow Rocks

50 Step Back Lunge 50/35’s

50 Hollow Rocks

50 Cal Row

C. 5 Rounds for Max Reps

Bench Press 205/135

Pull-Ups