4 sets (preferably unbroken)
8 kb floor presses + :15 kb hollow hold flutter kicks + 8 kb floor press w/ glute bridge + :15 kb hollow rocks
12 rounds with a partner (6 each I go, you go)
15/12 cal bike
12 kb swings 70/53
20 minute clock
2, 4, 6, 8, 10…
Box step up (hold dumbbell if you want)
Run 200 m*
*Add the 200 m run each round from 10’s and on.
THANK YOU! THANK YOU! THANK YOU to everyone who has brought in a friend for FREE during MARCH MADNESS! Also, big thanks to you guys who have let me know that you are bringing in someone soon. IM60, IM30, IMRECOVERY all on tap today. See the workouts below. (Keep side work during recovery classes at a very minimal noise level.)
Snatch grip deadlift + high hang snatch pull + hang snatch
Work to a heavy single
15 shoulder to overhead 135/95
20 back rack lunges 135/95
12 min AMRAP
250 m row
Thank you Jason for this IM60 workout!
Strength: Deficit Deadlifts
4×10 standing on 45 lb plate
12 min amrap
Power snatch 115/75
Chest to bar pull-ups
Post workout (optional): run, bike or row for 5 minutes
9 am: Open Gym(make up anything you missed, make up your own workout or work with coaches on a particular movement or skill)
930 am: IM30 (workout below)
10 am: IM60 (workout below)
11-12(Natomas only): Open Gym
12-2 potluck along with Natomas community market and live music… and still Open Gym.
2 rounds(20 minutes total)
5 min row(at 70-80%)
5 min AMRAP
(4 burpees to a plate+8 jumping lunges+ 12 ground to ovhd)
skill: 10 minutes of sled pushes or power cleans
Teams of 3, with a 30:00 Cap:
60/40 Calorie Assault Bike, 75 Power Snatches, 75 Thrusters …
Todays Open workout is a little in the short side with a ton of skill… so what we are doing is hitting the open workout and then you get the rest of class to establish a 5 rep max deadlift!
That means Friday(TODAY) has skill and strength!
Dont forget SATURDAY AT NOON: POTLUCK AND LIVE ?
Also 9 am Open Gym, 930 am IM30, and 10 am the usual IM60(Classic Iron Mile) Workout.