Friday February 2, 2018

3 sets of Max Effort Underhand Barbell Rows
Should be able to get 10+ on first set. Rest 2-3 minutes between efforts.
RX 135/95

18 Min AMRAP
1 person at each station
Run 200m
Sumo Deadlift High Pull 70/53
Burpees Over the Dumbell*

*Open Standards

Thursday February 1, 2018

5 Rounds(10 Minutes)
1 min Farmer walks Right handed 53/35
1 Min Farmer walks Left Handed 53/35

This is not a skill for grip. But for your lateral stability in your core. Yes your grip will feel it today but your obliques(love handles) and mid back will thank you for it.

Workout: 7 rounds
Run 200 or Row 250
20 Step back lunges
10 plate ground to overhead 45/35

Wednesday January 31, 2018

Skill: Review WOD movements

Tabata Air Squat
Rest 1 Min
Tabata Push-up
Rest 1 Min
Tabata Sit-up
Rest 1 Min
Tabata V-up(or scale to Sit Up again but try V-up)
Rest 1 Min
Tabata Handstand Push-up(or scale to Push-up again)
Rest 1 Min
Tabata Pistols(or scale to Air Squats again)

Tuesday January 30, 2018

Facebook Check-in for Charity!

5 Rep Max Front Squat from the Floor

Take 15 Minutes to build up to a heavy set.

WOD: 9 minute AMRAP
180 Double Unders(or 3 minutes of attempts)
90 hollow rocks
45 thrusters 95/65
Max Handstand Push Ups with Remaining time!

Monday January 29, 2018

When you guys come in to the gym check-in on Facebook. Let others know that for the month of February we are running a fundraiser and they can get 10 Days of Fitness at Iron Mile for $25. 100% of proceeds are going to the local Foster Care agency Koinonia(they helped us with the placement and adoption of Piper and Violet).

Push Jerk

Build to heavy 5 over 15 minutes. Avoid press-outs and non-Jerk movements.

WOD: 18 Min Clock alternating every 3 minutes with a partner
5 shoulder to overhead 115/75
10 deadlifts 115/75
15 box jumps 24/20

It’s short workouts like this that can go one way or the other. If we take it easy early they don’t get as intense and sometimes…

Read More