Daily Workouts Ironclad Programming
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Jan 21st

2018

By Ray Fleser
Comments 0

Sunday, January 21, 2018

For a friendly safety reminder from our staff, click here! Athletic Development: 30 Minutes 3 x 10 Minute Blocks Continuous Running Clock 0:00-6:00 As Many Rounds and Reps as Possible 6:00-10:00 est. 1 Rep Max Thruster 10:00-16:00 As Many Rounds and Reps as Possible 16:00-20:00 est. 1 Rep Max Squat Snatch 20:00-26:00 As Many Rounds and […]

Jan 20th

2018

By Ray Fleser
Comments 0

Saturday, January 20, 2018

For a friendly safety reminder from our staff, click here! Athletic Development Part 1: CrossFit Games Open workout 14.3 Complete as Many Reps and Rounds as Possible in 14 Minutes -60 Calorie Row -50 Toes to Bar (or difficult abdominal movement) -40 Wallballs 20/14 (or moderate level Wallballs modification) -30 Power Cleans 135/95 (or a weight you […]

Jan 19th

2018

By Ray Fleser
Comments 0

Friday, January 19, 2018

For a friendly safety reminder from our staff, click here! Athletic Development: Calisthenics Day Legs/Abs/Push/Pull 36 min Tabata -3 minutes at each movement -3 Rounds through Legs/Abs/Push/Pull series Round 1: –Air Squats –Sit-Ups –Push-Ups –Pull-Ups The rest of this routine, General Fitness, Core and Physique Fitness, Senior Fitness and Additional Programming are viewable to members only! Sign up […]

Jan 18th

2018

By Ray Fleser
Comments 0

Thursday, January, 18, 2018

For a friendly safety reminder from our staff, click here! Athletic Development: Snatch Day Part 1: 2 Rep Hang Complex -1 Hang Power Snatch -1 Hang Squat Snatch Based off weaker Snatch between Hang Power and Squat 0:00×30% 2:00×40% 4:00×50% 6:00×60% 8:00×70% 11:00×80% 14:00×90%ish 17:00×90%ish 20:00×90%ish 23:00×90%ish 26:00×90%ish 5 working sets may be at the same […]

Jan 17th

2018

By Ray Fleser
Comments 0

Wednesday, January 17, 2018

For a friendly safety reminder from our staff, click here! Athletic Development Part 1: Holds -20 minutes -10 sets -1 set every 2 minutes -Work for 30-60 seconds, then take remaining time off until next set. Alternate between upside down holds and/or stability work, and abdominal holds and/or stability work. For example, alternate between Handstand Holds […]

Jan 16th

2018

By Ray Fleser
Comments 0

Tuesday, January 16, 2018

For a friendly safety reminder from our staff, click here! Athletic Development: Squat Day Part 1: Overhead Squat 0:00-5×30% 2:00-5×40% 4:00-5×50% 7:00-5×60% 10:00-5×70% 14:00-5×80%  18:00-5×80-85% 22:00-5×80-90% The rest of this routine, General Fitness, Core and Physique Fitness, Senior Fitness and Additional Programming are viewable to members only! Sign up now! You need to login to view the rest […]