Labor Day->Beach Day 2019

Monday September 2nd is tomorrow and is a chance to workout and then hang out!

10 am: Open Gym

11 am: Class

2-6 pm: Beach day

Bring a floaty or a chair if you want. A whole-roasted pig will be on hand along with some side dishes. The walk from the road to the beach is about 100 yards and very easy to get to. Kids welcome. The beach itself is about 15 minutes from the gym. Directions are on the Iron Mile Family FB page.

If you want the directions sent directly to you; text Coach Ben At 530.908.7678

PARTNER FRIDAY 8.29.19

24 min Partner AMRAP

5 rounds

12 Deadlifts 95/65

9 Hang Power Cleans 95/65

6 Push Jerks 95/65

After completing 5 rounds at 95/65 move to 135/95 for the next 5 rounds. Then 155/105 for the next 5 rounds. If you finish those 5 rounds move to 185/125 for 5 rounds. Then move to 205/135 and AMRAP with remaining time.

Thursday August 29, 2019

IM60
STRENGTH
Bench Press
8 sets of 3
New set every 2 minutes

Workout: 3 options; Run Club, Row Club, or Bike Club!

Run 1000m
Rest 1 min
Run 800 m
Rest 1 min
Run 600 m
Rest 1 min
Run 400 m
Rest 1 min
Run 200 m

Or
1250 m row
Rest 1 min
Row 1k
Rest 1 min
Row 750
Rest 1 min
Row 500 m
Rest 1 min
Row 250 m

Or
Bike 3000 m
Rest 1 min
Bike 2400 m
Rest 1 min
Bike 1800 m
Rest 1 min
Bike 1200 m
Rest 1 min
Bike 600 m

IM30
Run, row or bike club

IMRECOVERY

2 min half seated frog RRead More

08282019

warm up:

row 750 m+20 push-ups w/shoulder tap+row 500 m+16 push-ups w/shoulder tap+row 250 m+12 push-ups w/shoulder tap

A. Class

B. 4 supersets

12 db bench+12 freemotion cable row

C. 5 sets

25 hollow rocks

20 banded lat pulldowns

15 hip extensions

Wednesday August 28, 2019

IM60
Cardio Skill: 12 min 1 min on/1min
off assault bike
High Skill: KB Ovhd Squat
12 min of set of 6-8 reps and building up in weight

Workout:
10 min AMRAP*
10 Deadlifts 135/95
15 Box Jump Overs 24/20
15 Deadlifts 185/125
15 Box Jump Overs 24/20
20 Deadlifts 225/155
15 Box Jump Overs 24/20
25 Deadlifts 275/185
15 Box Jump Overs 24/20
30 Deadlifts 315/205
15 Box Jump Overs 24/20

*Buy in: 400 m Barbell carry 45/35 or 750 m row

IM30
15 Min AMRAP
21-15-9
KB Deadlift 1 or 2 KB’s
Knee Push Up