Tuesday January 30, 2019

Today’s workout has a “More Muscle” option. This is for athletes who want to focus on strength and building muscle.

4 rounds
:90 KB Swings 53/35*
:90 GHD or Ab mat sit-ups
“:90 Deficit Push Up 4″”/3″”**”

*70/53 for More Muscle
**185/95 Bench for More Muscle

Post Workout Strength Session
4 sets of
10 Chin Ups*
15 band pull aparts

*if 10 chin-ups is too many, try a
jumping chin-up to a 2 sec hold
plus a 2 sec decent for 3-5 reps.
if 10 chin-ups is easy(eye roll) then
try to start each set with a 5 to 15
second static hold on the first rep.


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Monday July 29, 2019

We get a little drop in the temperature from the blistering weekend! Still we are going to turn up the fitness at Iron Mile with an all cardio skill and an all Barbell workout!

The results that you can get from a workout like this are really diverse. From small manipulations to your daily diet to changes in your rep count and pacing on the workout; there is something here for everyone.

Skill: 2 Rounds
3 min Bike
3 min Row
3 min Rest

On each cardio piece, Try to cruise at 75% for the 1st
minute. Then 80-85% for the 2nd minute. For the 3rd minute hold 85-90%. The three minute rest will allow for a good push on this engine builder!

30 Back Squats 135/9…

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Friday July 26, 2019

It’s Friday!!!

Turn it up one more time before heading into Hot weekend…

Partner wod:
30 min amrap
100 double unders (scale to 200 singles)
50 Wallballs 20/14 to 10’
25 burpee box jumps 24/20
10 muscle ups (scale to 30 pull-ups or 40 ring rows)

Friday July 19, 2019

Partner workout: 5 rounds each
You go, I go
10 hang power cleans 135/95
10 burpees over bar
10/8 cal bike

Post workout core: 3 rounds
1 min side plank L side
1 min side plank R side
20 v-ups

Wednesday July 17, 2019

Skill: 4 supersets
30 seconds max banded tricep pulldowns
30 seconds max clapping push-ups

Workout: 4 rounds
Run 400m
20 Kb hang squat cleans 53/35 (switch every 10 reps)
50’ handstand walk (scale to 100’ backwards bear crawl)

IM30: 4 mins on/ 1 min off x 4 rounds
100 single unders or 50 double unders
20 box jumps
20 Wallballs
Max v-ups