IRON ETHOS

Kevin works on overhead squats

Rest Day

Happy Birthday Jason G!

Seb pushes through floor wipers

Rest Day

Amy doing box jumps

Reminder: There is no 5:30 pm workout time tonight.

3 Rounds for time of:

Run 400m

20 V-ups

8 Jumping Lunges

2 Rope Climbs

Endurance Workout:

Choose ONE of the following sports and do the following for your distance:

Swim: SC: 400m , LC: 600m , U: 800m

Bike: SC: 10 mile , LC: 18 mile , U: 25 mile

Run: SC: 1.5 mile , LC: 5miles , U: 10miles

C2: SC: 2k , LC: 5k , U: 8k

Kim sets up for heavy deadliest

Reminder: There will no longer be a 5:30 pm workout time on Fridays.

Friday Workouts will be at 5:15 am and 4:30 pm.

“Just One”

For Time:

200 Double-unders

40 KB Sumo-Deadlift High Pull, (55/35)

40 Box-Up and Overs

40 Weighted Sit-ups

40 Wall-balls

Endurance Workout:

Choose ONE of The Following Sports:

After a Solid Warm Up.

Swim: 20 x 25m/y all out sprints from mid pool start and finish… NO WALL STARTS. 1 min recoveries.

Bike: 8 x 1k all out sprints w/ 2 min recoveries.

Run: 10 x 100m all out sprints with 90 sec recoveries.

C2: 10 x 125m all out Sprints w/ 1 min recoveries.

Jordan strings together pull-ups

“Marathon”

2 Rounds for time of:

26 Toes-to-Bar

Run 200m

26 Box Jumps

Run 200m

26 Kettlebell Swings, 55/35

Run 200m

26 Walking Lunge Steps

Run 200m

26 Push-ups

Run 200m

26 Sit-ups

Run 200m

26 Goblet Squats, 55/35

Run 200m

Endurance Workout:

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

3×7 min intervals w/3min recovery between rounds.

Keep each interval as consistent as possible holding the highest pace you can on each of the 7 min rounds.

Troy powers through pull-ups

“Nate”

As many rounds as possible in 20 minutes of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, (75/55)

Happy Birthday Anissa! YAY, Burpees.

Endurance Workout:

Choose ONE of The Following Sports:

Swim, Bike, Run, C2

3 Sets of:

15sec on 15 sec off for 5min

Recover 3 min Between sets.

Maintain high cadence/Turnover. Bike, cadence of 115+

Lake Perry Trail Half Marathon, 1st place Female Overall

Day 8 of the Whole 30 . . .

Everyone still going strong?

4 Rounds for time of:

Run 400m

50 Squats

Happy Birthday Brent! You can do burpees instead of squats today!

Endurance Workout:

Choose ONE of the following sports:

Swim: 600m

Bike: 12miles

Run: 5k

C2: 4000m

Caleb strings together double-unders

Rest Day

Happy Birthday Jeff! Enjoy your rest day . . . burpees tomorrow!!!

Happy Mother’s Day to all you SUPER MOMS!!!

Jennifer gets full extension on Deadift

Rest Day

Abbe lands some tuck jumps

As many rounds as possible in 12 minutes of:

Run 200m

8 Pull-ups

8 Weighted V-ups

Endurance Workout:

Choose ONE of the following sports and do the following for your distance:

Swim: SC: 400m , LC: 600m , U: 800m

Bike: SC: 10 mile , LC: 18 mile , U: 25 mile

Run: SC: 1.5 mile , LC: 5miles , U: 10miles

C2: SC: 2k , LC: 5k , U: 8k