Wednesday March 13, 2018

IM60

Skill:
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

Wod:
12 rounds with a partner (6 each I go, you go)
15/12 cal bike
12 kb swings 70/53
9 burpees

IM30

20 minute clock

2, 4, 6, 8, 10…

Box step up (hold dumbbell if you want)

Sit up

Ring row

Run 200 m*

*Add the 200 m run each round from 10’s and on.

Tuesday March 12, 2019

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.)

IM60

Skill:
Snatch grip deadlift + high hang snatch pull + hang snatch
Work to a heavy single

Wod:
4 rounds
15 shoulder to overhead 135/95
20 back rack lunges 135/95
Run 400m

IM30

12 min AMRAP 

250 m row 

15 push-ups

Res…

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Monday March 11, 2019

Thank you Jason for this IM60 workout!

Strength: Deficit Deadlifts

4×10 standing on 45 lb plate

workout:

Wod:
12 min amrap
3,6,9,12… etc
Power snatch 115/75
Chest to bar pull-ups

Post workout (optional): run, bike or row for 5 minutes

Saturday March 9, 2019

SATURDAY SCHEDULE*

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.

IM30 Workout

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)

IM60

skill: 10 minutes of sled pushes or power cleans

“Bike Drop”
Teams of 3, with a 30:00 Cap:
60/40 Calorie Assault Bike, 75 Power Snatches, 75 Thrusters …

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Friday March 8, 2019

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.