Wednesday January 8, 2020

IM60 at 5 am, 6 am, 9 am, 3 pm, 4 pm, 5 pm, 6 pm

Strength:

Deficit deadlifts*

3×8

*st adding on a 45 lb plate

Workout

10 alternating db snatch 50/35

15 burpee box jump overs 24/20*

20 alternating db snatch 50/35

15 burpee box jump overs 24/20*

30 alternating db snatch 50/35Read More

Tuesday January 7, 2020


POINT TRACKING

All points will be added in by one of your team members using the honor system to the Google Doc that is linked below:

Iron Mile Recharge Points Sheet

Points are accumulated individually. Partners will add their points up to add a daily number to the spreadsheet.

FAQs

-Do I have to workout with my partner?

Nope. Come in to whatever class works for you.

-Do I have to take before and after pi…

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Monday January 6, 2019

Today is the start of prep week. We are prepping for the Iron Mile Nutrition and Lifestyle Recharge; a month long challenge designed to make you better.

IM60

Skill/strength work:

3-4 sets of 8 tempo push press

*tempo goal is to press the bar overhead like normal, hold at lockout briefly to ensure full lockout and then a controlled 2-3 sec decent

Workout:

3 min on/3 min off x 4 rounds

40/30 cal row

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Friday January 3, 2020

IM60 

Strength: 12 min circuit*

10 kipping ring swings

10 step back lunges

10 hip ext or glute bridges

* increase intensity each round by adding weight and speed when possible. Don’t  rush from


20 min AMRAP

12 unbroken kB swings 53/35

10 unbroken pushups

8 unbroken ttb

Thursday January 2, 2020

IM60/5, 6, 9 am and 3, 4, 5, 6 pm

Skill/strength: Pull-up Strength

10 minutes

2, 4, 6, 8, 10…

Strict pull-up or jump to negative pull-up

10 banded pull aparts

10 sec chin up hold

Rest as needed to perform pull-ups with quality

Workout: 17  min cap

35 overhead squats 115/75

15 Che…

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