Tuesday December 1, 2020

Simple workouts are often overlooked in efficacy and necessity.
~Coach Ben

MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:

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IRON MILE|MAYHEM

Warm Up:

4 minutes any machine
then
4 rounds
10 walking lunges
10 step back lunges
10 push-ups to downward dog
10 PVC passthroughs

Strength: Snatch (full is implied)

10 Min EMOM (after 3-5 warm-up/building reps)
1 snatch

Workout:

Every 4:00 x 20:00
5 devil press 50/35’s
20/15 cal on any machine

Score is total time worked

T1: adjust weight and reps as needed
T2: as written
T3: 3 Squat Snatch instead of devil presses 205/135

EXTRA WORK: FOR THOSE WITH EXTRA ENERGY, MOTIVATION, OR WANTING MORE FOR WHATEVER REASON

Strength:
Hammer Strength Shoulder Press 4 sets of 10-12 Reps
Dumbbell Front Raise 4 sets of 10-12 Reps

Endurance:
1 mile Run
30/20 Strict Pullups
800 m Run

 

Monday, November 30th, 2020 at 8:22 pm / WODS