Tuesday January 5, 2021

Watch the Iron Mile wrap up of the old location

The new Iron Mile location will open in just a few days. Until then enjoy workouts at Iron Mile Creek, 1740 E St. Rio Linda 95673. The Creek will be open from 12-6pm every day and Coach Ben and/or other coaching staff will be present during this time. Keeping to the schedule with start times of 3, 4, and 5pm will help many of you stay consistent in a time that it’s easy to back off. But you can enjoy the flexibility of showing up at any point during the 12-6pm window as well.

Some of you will opt for working out at home. If you do that follow the programming for great ideas or mix up something else altogether. Either way tag us in a picture so we can see what you’re doing and share it with everyone else too!

Reach out to me personally.

Coach Ben
530-908-7678

warm up: 3 sets
15 sit ups
10 up downs
run 200 or 10 burpees

strength:
push jerk
7-7-7
Thats 7 at a moderate load, 7 at a moderate to heavy load, and then another 7 at a heavy load.

Workout: 15 min AMRAP
*solo or teams of 3
run 200m
Weighted step back lunges 70/50
ab mat situps
*teams of 3 rotate on the 200m. Solo’s do 20 reps of the lunges and a mat situps.

Extra Work:

Part 1:

3 rounds
1 min max hip extensions
1 min max goblet squats
1 min rest

Part 2:
4 sets
10/8 strict pull-ups or jumping negatives
10 barbell curls

Monday, January 4th, 2021 at 8:54 pm / WODS