Monday April 6th: EMOM 1st: 3 tempo Thrusters at tough weight: 3 sec down, 3 sec hold, 3 sec up, 3 sec press, 3 sec return to start 2nd: 40 sec handstand walk or bear crawl 3rd: 40 sec plank kettlebell pull through (may use a dumbbell or anything with weight) Tuesday April 7th [...]
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Week 3, Day 1: EMOM x 24 minutes (4x thru) Min 1: 25 sec Side Plank - R side Min 2: 25 sec Jumping Jacks or Penguin Taps Min 3: 10-30 front plank shoulder taps, alternating Min 4: 25 sec Side Plank - L Side Min 5: 20 v-ups or tuck-ups or sit-ups (choose base [...]
Monday March 30th: EMOM Every 5 minutes x 4 sets: 10 Good mornings with 3 sec negative (light weight) 10 Sumo Deadlift High Pull (same weight) 200m run Core Finisher: 2-3 sets: 20 sec weighted flutter kick 20 Russian twists 20 weighted deadbugs Tuesday March 31st: For Time 21-15-12-9-6-3 Weighted Sit ups Push Press, at [...]
Monday: AMRAP Warm up: 1 set: ankle rotations x 10 in each direction knee rotations x 10 10m each knee hugs lunge with a twist figure 4 Cossack squats karaoke toe walk heel walk outside of the foot inside of the foot jumping jacks x 10 PVC or broomstick passthroughs x 10 Pre workout [...]
https://youtu.be/-8Acpnt46zw Dear Iron Forged Athletes, Brace yourselves for a long email, but tons of hard work and dedication to this community! At 5 pm this afternoon the Governor of North Carolina issued an order directing restaurants and bars for dine-in customers but allows them to continue takeout and delivery orders. Our job and civic [...]
Monday: "Nancy 2.0" 3 Rounds for time: 30 Overhead squats 75/55 800m run *mainsite workout 2-26-2020 Tuesday: AMRAP 17 min AMRAP 500m row 3-5 strict ring dips 5 rower pike ups Wednesday: Rounds for Time 4 Rounds for Time: 7 Dumbbell Push Jerk (heavy) 3-5 bar muscle ups (unbroken) 20 Air Squats *13 min [...]
Please watch the following video by clicking on the link below. https://youtu.be/_9Mkf3ZtfL4 Childcare Link - https://docs.google.com/spreadsheets/d/164xHBI-Xylxfsnpebq74PL1OIWjQvXr-CSVw5W3nPfk/edit?usp=sharing Monday - Nancy 2.0 3 Rounds for time: 30 Overhead squats 75/55 800m Run Tuesday - AMRAP in 17 min 500m row 3-5 strict ring dips 5 rower pike ups Wednesday - 4 rounds for time: 7 Dumbbell Push [...]
In order to protect our business and ensure the safety of our members health and wellness, we must implement certain changes moving forward. We ask for your patience and understanding while we move forward these next few weeks. As a small business we depend on our members continued support during times that are out of [...]
Monday: For time 10-20-30 Single-arm Dumbbell Thrusters Foot-anchored, weighted sit ups 20/14 Tuesday: 25 min AMRAP 2 Power Cleans at 80-85% 6 T2B 8 Burpees to 6" target 20 Double Unders Wednesday: "Diane" A. 12 min HSPU work B. 10 min Deadlift technique work and warm up C. "Diane" 21-15-9 Deadlifts Handstand Push Ups [...]
Monday March 2nd A. 5 sets: 5 tough KBS + 3-5 High box jumps *rest 2 min between sets B. For time: 1500m row 60 burpees *athlete may split the work however he/she wants Tuesday March 3rd: A. 3 sets: A1. single leg barbell good mornings A2. Barbell bent over row A3. KB front [...]