Thursday March 21, 2019

Today you’ll be able to go to an IM30, IM60 or IMRECOVERY class. Just check the schedule and hit your favorite class! Also, there is still a little over a week to bring a friend in for free.

Class descriptions are below the specific workouts.

IM60

Partner wod:

25 min AMRAP

100 double unders (scale to 200 singles)
50 Wallballs 20/14 to 10’
25 burpee box jumps 24/20
10 muscle ups or 40 ring rows

IM30

20 minute EMOM

Even: 4 burpees+8 mountain climbers+Max goblet squats 

Odd: rest

IMRecovery

Low dragon-2 min each side

Saddle-1 Minute

Extended arm Lizard-2 min each …

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032019

warm up: nose breathing

10 right arm Db thrusters

10 left arm Db thrusters

2 mile bike

15 right arm Db thrusters

15 left arm Db thrusters

row 1k

A. Split Jerk to max

B. Class

C. 4 Rounds with a partner (or cut reps in half)
20 Burpee Box Jump Overs (30″/24″)
200m Farmers Carry 88’s/70’s*
200m Sled Drag heavy*

*Do the farmer and sled drag at the same time. Switch when necessary. If solo do 100m of each per round. Switch frequently and don’t injure your hands

Wednesday March 20, 2019

IM60

Skill:
Rope climbs
Try to accumulate 15-20

Wod:
4 rounds
1 min DB shoulder to overhead 2×50/35’s
1 min GHD situps
1 min Row for calories
1 min active recovery*
*single unders, jogging in place, plate jumps, moderate pace on bike, i.e. anything that keeps you moving during the minute

IM30

15 minute AMRAP

20 renegade rows

15 push-ups 

10 side plank knee to elbow per side

10 cal bike or 200 m run

Tuesday March 19, 2019

IM60 and IM30 available at both locations today! Be sure to check the schedule to see when you could hit each workout!

IM60

Skill/ strength:
Single arm DB bench press
4 sets of 12-15 reps per side

Wod: 25 min cap
100 step back lunges
80 Russian kb swings 70/53
60/50 cal bike
40 toes to bar
20 power snatches 135/95

IM30

3x

:90 row

:30 rest

:90 step back lunge*

:30 rest

:90 v-up w/alternating legs

*hold weight if desired

IMrecovery

2 min Saddle Stretch*

2 min Iron Cross Right

2 min Saddle stretch

2 min Iron Cross lef…

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031819

warm up:

5 rounds of Cindy

30 sit-ups

30 hip ext

5 rounds of Cindy

mobilize

A. 3 tempo(2 sec decent) every 3 minutes x 15 min

12/8 butterfly chest to bar after each set

B. The part no one wants to do…

4 rounds

500 m row-Easy(establish a true recovery pace)

500 m row-Tempo(sustainable fast/same across all rounds)

C. Class

D. Weakness or nothing