Monday March 18, 2019

Skill:
Front squat
5×8

Wod: 16 min cap
4 rounds
15 thrusters
10 burpees over the bar
Rest 1 min

Round 1: 95/65
Round 2: 115/75
Round 3: 135/95
Round 4: 155/105

Saturday March 16 2019

Open Gym-9 am

IM30-930 am

IM60-10 am

30 min cap with a partner 

4 rounds 

45/35 cal row

30 clean and jerks

30 thrusters 

R1: 135/95

R2: 185/125

R3: 205/135

R4: 225/155

 

031619

Warm up: tabata wallballs/squats

A. 3 rounds

Every 8 minutes row 1000 m

With remainder of the 8 min build to 3 rm power clean and jerk 

Or IM30

B. Class 30 min cap with a partner 

4 rounds 

50/40 cal row

30 clean and jerks

30 thrusters 

R1: 135/95

R2: 185/125

R3: 205/135

R4: 225/155

C. Weakness x 15 minutes

Friday March 15, 2019

The Natomas gym has been really exciting the past few Friday’s!

Come in and do the workout! Bring a drink or snack to share if you want to hang out and watch some of your friends and coaches do the workout. The real question on everyone’s mind… How fast will Coach Jay move on this workout?

IM60

WORKOUT 19.4 (scaled version)

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees(May step over bar)
Then, rest 3 minutes before continuing with:
3 rounds of:
10 pull-ups *                                                                           12 bar-facing burpees(May step over bar)
Time cap: 12 minutes…

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Thursday March 14, 2019

IM60, IM30, IMRecovery and Zumba(Natomas) all on the schedule today(Thursday). Be sure to invite friends and check the class times. If you want to try something new; try the IM30+IMRecovery combo. You’ll get in a great sweat and some much needed mobility work heading into 19.4…

If you haven’t had time take a look at: www.thenorcalclassic.com/@northern_california_classic Iron Mile Head Coach(Yours truly) and AnywhereFit Head Coach Blair Morrison are hosting the first ever truly large scale competitive fitness event in the Sacramento area. The qualifier(what you complete to be able to do the LIVE EVENT) will be April 1 through the 8 and will be programmed at the gym so you won’t have to make time to get it in. The act…

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