Tuesday August 20, 2019

*Please Read*

The IM Lifestyle Challenge has gotten quite a few people thinking about healthy habits. Maybe you missed your chance to sign up or maybe you did sign up but you didn’t take it seriously last week. THATS OKAY…

Recommit this week and give it your best. If you didn’t sign up you still can join us for today the last 3 weeks of the challenge. Just Venmo $20 to @Ironmile-Alderman and we’ll add you to the leaderboard!

This week there are 3 additional ways to gain points each day;

•Spend 10 minutes working on a weakness&#…

Read More

Recommitting to Health and Fitness; WOD for August 19, 2019

*Please Read*

The IM Lifestyle Challenge has gotten quite a few people thinking about healthy habits. Maybe you missed your chance to sign up or maybe you did sign up but you didn’t take it seriously last week. THATS OKAY…

Recommit this week and give it your best. If you didn’t sign up you still can join us for the last 3 weeks of the challenge. Just Venmo $20 to @Ironmile-Alderman and we’ll add you to the leaderboard!

This week there are 3 additional ways to gain points each day;

•Spend 10 minutes wo…

Read More

Friday August 16, 2019

IM60

Skill: double kb renegade row w/push-up
4 sets of 8-12                                                                    Super set with 40’ reverse lunge. Use a pair of dumbbells on renegade rows if needed.

PARTNER Workout: 24 min AMRAP
16 toes to bar
16 jumping lunges
16 deadlifts 185/125

SHARE WORK HOWEVER WORKS BEST.

 

 

Thursday August 15, 2019

IM60
Skill: double kb hang clean and jerk
4 sets of 8-12

Super set with
40’ straight leg bear crawl Or 40’ hsw

Workout: 14 min AMRAP

Partner or individual

14 double unders
14 ring rows
14 thrusters 45/35

*if partnering for the first 7 min non-working partner holds a plank. For the second 7 minutes non-working athlete holds a squat.

IM30 Workout is the same as the IM60 class less the skill.

IMRecovery

2 min seated straddle middle
2 min pigeon left
2 min lizard left
2 min pigeon right
2 min lizard right
2 min child’s pose
2 min seal stretch

 

Wednesday August 14, 2019

IM60
Skill: double KB bent over row
4 sets of 8-12

Super set with
:40 of band pull aparts

Workout: 6 or 12 rounds*
12 kb swings 70/53
12 hspu
12 cal row

*if partner do the 12 rounds and partition reps however desired.

IM30
1 min on/1min off x 16 min
10 wallballs+max burpees