Wednesday January 8, 2020

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


Deficit deadlifts*


*st adding on a 45 lb plate


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


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.


-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.


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


3 min on/3 min off x 4 rounds

40/30 cal row

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Friday January 3, 2020


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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