Tuesday November 12, 2019

IM60 and IM30 will build you in different ways today. IM60 is programmed to make you strong and IM30 to make you sweat…

IMBuild will go to a deeper level of strength. IMRecovery could, and potentially should, be done by everyone who has time. Mobility work is a huge part of that program and helps keep us healthy and limber.



10×2 Back Squat

30 minutes(first 10:00 building. Next 20:00 a new set of 2 every 2 min. Try to use the same heavy weight each of the 10 sets but move up or down if needed.)

Workout: 10 min cap


Knees to elbows*

Deadlift 225/155

*knees make contact with the arm somewhere between elbow and armpit


Every 3 min x 15 min

15/12 cal bike

30 mountain climbers

15 box jumps


A. *10×2 Back squat

B. 4 sets of 8 double KB Front Rack Lunge

C. 5 sets of 2 Push Press

D. 4 sets of 8-12 dB Arnold press

E. If time 2 max effort Dball bear hug hold. Rest 3 min between efforts

*if you did class do not do this part as you already did it.


1 Minute Pigeon right side

2 min lizard right side

1 minute Pigeon Left Side

2 min lizard left side

2 min Sumo Squat

1 minute standing straddle

2 minute puppy dog

Monday, November 11th, 2019 at 11:46 pm / WODS