Tuesday August 6, 2019

New LIFESTYLE challenge starts next Monday August 12th and runs through Monday September 9th. Coaches will be available for questions and to sign you up in the gym. Cost is $20 Venmo or Cash. This money will go into a pot and paid out based on how many points each person accumulates. Points will be tracked at the gym and can be accumulated daily in the following ways:


1 point for eating 4 cups of veggies a day

1 point for eating protein at every meal

1 point for not eating or drinking any form of sugar or added sweetener

1 point for drinking 64 oz of water a day


1 point for doing a class workout(max 2 points daily)

1 point for doing the monthly bonus workout (40 air squats+30 eye level kb swings+20 burpees)


1 point for a social media post tagging Iron Mile and adding #IMhealthchallenge

1 point for bringing a friend to Iron Mile for the first time



Tempo Squats

Build to a 3rm

*Try to maintain a tempo of 30X1.

All that means is 3 sec lower, 0 pause at bottom, up as fast as you can and a 1 sec pause at the top

4 rounds(WOD first)

35 wallballs 20/14

25 double unders

15 pull-ups


5 min emom

7 v-ups

+max plate push press

Rest 2 min

5 min emom

7 v-ups

+max plate squats


18 min emom

Even: 5 tng deadlifts + 10-15 narrow grip push ups

Odd: rest

5 sets

10 kb rows

15 Russian swings


2 rounds

1 min right side lizard

1 min right side extended arm lizard

1 min left side lizard

1 min left side extended arm lizard

2 min child’s pose



Monday, August 5th, 2019 at 9:57 pm / WODS