Monday November 4, 2019

IM60
Skill/Strength:
Every 2 min for 10 min
10 back rack lunges+5 back squats

Workout*
0-8:00
For time
27-21-15-9
Db shoulder to overhead 50’s/35’s
Cal Row

Rest 2 min(extra rest can is earned if you finish first portion before the 8:00 mark)

10-18:00
For time
27-21-15-9
KB Swing 53/35
Cal Bike

*Ladies do the second piece first. Men, as written.

Monday May 20, 2019

IRON MILE YOUTH CAMP: JUNE 18-21 from 10AM-2PM. Lunch Provided. $199 per kid. Siblings $99. Movement instruction, 2 workouts every day, games, and intro into Olympic weightlifting.  $20 discount for early bird sign-ups; before May 24. Venmo payment or Sign up at Iron Mile Youth Camp

IF You are interested in PERSONALIZED PROGRAMMING text coach Ben(530.908.7678). Personalized Programming is an additional program designed around your unique goals, needs, and lifestyle.

IM60

Box Squat
Up to a heavy single

Workout
18 Min AMRAP*
3 deadlift
3 hang power cleans
3 front squats

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Friday May 10, 2019

Friday FUN Day! IM60 can be done solo, as a duo, or as a trio! It is designed for a team of three workout.

REMINDER: Saturday – OPEN GYM at 9 am. IM30 at 930. IM60 at 10 AM

IRON MILE YOUTH CAMP: JUNE 18-21 from 10AM-2PM. Lunch Provided. $199 per kid. Siblings $99. 2 workouts per day, games, and intro into Olympic weightlifting. email ironmilecoaching@gmail.com if you’re interested. $20 discount for early bird sign-ups; before May 24.

IF You are interested in PERSONALIZED PROGRAMMING text coach Ben(530.908.7678). Personalized Programming is an additional program designed around your unique goals, needs, and lifestyle.

Skill: 5 working sets
7 Push Press+7 Front
Squats+7 ThrustersRead More

Friday April 12, 2019

IM60

Skill: 10 minutes

Underhand Inverted row

(Works core/upper back/shoulders/arms)

5 sec hold at the top+10/6 

For added challenge place feet on a box.

 

Workout

25 minute cap

3 minutes max leg raise over dumbbell(not scored)

3 minutes max dumbbell plank pull through(not scored)

Directly into:

5 rounds

200 m Db carry 50/35

20 step back lunges 50/35

10-20-30-40-50**

Alternating Db power clean 50/35*

Both heads of the dumbbell must touch floor on every rep. First round is 200m, 20 lunges, 10 alternating Db power clean. Next round is 200m, lunges, a…

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Tuesday December 18, 2018

Invite a friend to meet you at the gym today!

MARK YOUR CALENDARS; THIS SATURDAY IS THE POTLUCK AND WHITE ELEPHANT($20 limit) AT THE WOODLAND GYM. (Your presence would be a total blessing!)

Skill:
Partners:
8 Min AMRAP
10 Hip Extensions
Jumping lunges
Switch movements
when partner does
all extensions. (If
volume of hip ext is a
concern, switch to
superman rocks
which look like hollow
rocks but on the
stomach, and do 20)

Wod:
3 Rounds
21
15 Cal row
9 Power Snatch
(115/85)