The first workout of the year! Monday January 4, 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: 4 sets
18 Jumping Jacks
15 Squats (5 Narrow+5 normal+5 wide)
12/9 Pushups (4/3 Narrow+4/3 Normal+4/3 Wide)

Strength: Fat Grip Barbell Row
4 Sets of 10-12 Reps
*Remember to start this movement with a squeeze of the back rather than a hip or leg move.

Workout:
6 Min AMRAP
3, 6, 9, 12…
Lateral Burpee Over the Bar
Axle Bar Thruster 75/55

Rest 4 min (during rest walk or jog 200m)

4 Min AMRAP
3, 6, 9, 12…
Lateral Burpee Over the Bar
Axle Bar Thruster 75/55

Rest 4 Min (during rest walk or jog 200m

2 min AMRAP
3, 6, 9, 12…
Lateral Burpee Over the Bar
Axle Bar Thruster 75/55

Bonus Strength Work:
4 sets

10-15 Ring Rows
10-15 Front Plate Front Raise

Bonus Aerobic work
4 sets
15 Squats
Run 400m
10 Jumping Lunges
Rest 1 min
*Try to keep run splits as close as possible.

Sunday, January 3rd, 2021 at 7:27 pm / WODS