Open Gym:

  • No Open Gym

Daily Challenge: “Narnia”

(6am, 7am, 8am, 11am, 12pm Classes Only – Iron Bill Hero Workouts run at 4pm, 5pm, 6pm, 7pm)

Format: 8 Round Circuit

Extended Warm-Up:
5 minutes of spread out TGU practice

Circuit, 8 Rounds:
1 or 3/s Turkish Get-Ups
5×3 sec Ring Row Holds
10 RKB Swings
200m Run(Every other round)

Iron Bill Hero Workout @ 4pm, 5pm, 6pm & 7pm (Please bring $20 donation)

Format: 40 minutes.  First partner completes A while partner is doing max reps of B.   Once A partners finishes, switch.  Once both partners finish A, the team will move on to the next station.  Continue for 40 minutes.

Station 1:
A: 50 sit-ups
B: MB Slams

Station 2:
A: 500m row OR 30 DB Curl and Press

B: Plank

Station 3:
A: 50 Russian KB swings
B: Push Ups
Station 4:
A: 50 BW Squats
B: Pull ups
Station 5:
A: 50 OH Plate Lunges (25#/10#)
B: Burpees
Station 6:
A: 800m run

B: Lunge Lap

 

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