Ironwill Fitness

6 week challenge - week 1 day 5

Team miles 16pts Total 51pts
Team Raghu 10pts Total 46pts
Team green 9pts Total 41 pts

Congratulations to all the athletes who did 2 workouts on Thursday! It was tough…

Friday’s workout: bench press 3-2-1-1-1-1

Straight bar curls 7-7-5-5-3

K2E 10-10-10-10-10

WOD: Emotm for 12 minutes
1. 150 m run
2. 15 ab wheels
3. 10 burpees
4. 16 kb clean and jerks (35/25)(8L/8R)

2nd Workout: 800 m run (warm up)

3 rounds for completion
60 calorie row
100 m farmers carry
Healthy shoulder protocol
5 Jefferson curls

6 week challenge week 1 day 4

Team miles 11pts Total 35pts
Team Raghu 10pts Total 36 pts
Team green 12pts Total 32pts

Thursday’s workout: 30 Rounds For Time

4 Wall Ball Shots
3 Handstand Push-Ups
1 Power Clean (145/95)

2nd workout: 800 m run (warmup)

4 rounds of:

Alligator walk- up
Bear crawl - up and back
Lunges - up and back
Broad jump burpee - up and back
Shuttle run (3x)

6 week challenge! Week 1 day 3

Team miles 15 pts total 24 pts
Team Raghu 13 pts Total 26pts
Team green 9 pts Total 20 pts

Wednesday’s workout: split jerk 5-5-3-3-3

Dumbbell flys 5-5-5-5-5

Dips 10-10-10-10-10

WOD: 3 rounds for time:
250 m run
16 Weighted step ups (1=1)(25/15)
15 ring push ups

2nd workout: 800 m run (warmup)

3 rounds of

500 m row
25 hollow rocks
25 arch rocks
25 Russian twists (25/15)
10 reverse dumbbell fly’s

6 week challenge! Week 1 day 2

Team miles- 9pts
Team Raghu- 13pts
Team green- 10pts

Tuesday’s workout: Tuesday’s workout: for time,

10-9-8-7-6-5-4-3-2-1

Box jumps
Kb cleans (55/35)(2=1)
50m backwards
50 m run
Plank :30 seconds (standard, table, 2 points touching)
V-ups (x2 odds, x1 evens)

2nd workout: 800 m run (warmup)

3 rounds for completion
65 double unders
100 speed steps
20 Superman’s
25 bicycles
10 overhead squats (75/45)

6 Week Challenge Rules and Guidelines!
WE START TODAY!

Rules:
1. Each athlete is committing to workout 30 times in 6 weeks.

2. Teams will be made to help with accountability, motivation and competition.

3. The team with the most workouts will win the competition and get their name engraved on the IRONWILL TROPY. Former winners of this prestigious competition have gone on to become astronauts, world leaders and world class bowlers.

4. We will have an extra workout every day. You must run/row 800 meters before starting the 2nd workout every time.These workouts are optional and can be used as makeup workouts or to help your team build a lead.

5. Any person who gets to 30 workouts will get an extra 5 workouts added to their workout total.

6. Any person who gets to 60 workouts will get an extra 10 workouts added to their total.

7. The person with the most workouts will get one free month.

8. All athletes will who get to 30 workouts will get a Ironwill T-shirt (that's how you get them!).

9. Leave the marking of the workout board to Chris, this keeps things simple. If you have a concern or complaint please come to me and we'll remedy the situation.

10. Teams are posted at the gym.

13. Have fun, help others, encourage others, be an example of excellence!!

Monday’s workout: week 1 day 1 of the 6 week challenge! Here we go 💪!

Front squat 5-5-3-3-3

Power clean 7-7-5-5-3

Hollow rocks 12-12-12-12-12
Arch rocks. 12-12-12-12-12

WOD: 10 min Amrap of:
100 m run
7 push ups
7 Aussie pull ups
7 lateral hops (2=1)

2nd workout: 800 m run/row

25 man makers

Sunday’s workout: For Time

50 Box Jumps
50 Jumping Pull-Ups
50 Kettlebell Swings
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Superman’s
50 Wall Ball Shots
50 Burpees
50 Double-Unders

Saturday’s workout: 100 double unders

Then, 5 Rounds of:

10 Push-Ups on Medicine Ball
16 Wall Ball Shots
10 Medicine Ball Sit-Ups
16 Box Step Overs with Medicine Ball

Then,

75 cal row/bike

Friday’s workout:
bench press (negatives) 5-5-5-3-3

Strict press 7-5-5-3-3

Marching plank - 5 one minute planks

WOD: Amrap for 8 minutes

1 power sn**ch (75/45)
1 reverse burpee
1 front squat

Increase rep by 1 rep each round. For example, the 2nd round would be 2 power sn**ch, 2 reverse burpees and 2 front squats then 3’s etc…

Announcement: last day to sign up for 6 week challenge is today (Thursday August)! Teams will and rules will be posted on Friday. Good luck 🍀 💪💪💪💪!!!!

Thursday’s workout: Thursday’s workout: 500, 400 or 300 pts for time. (Athlete’s choice on points).

300 m run = 35pts
Wall walk = 4 pts
Rope Climb = 10 pts
Box jump = 1 pt
Overhead walking lunge = 1 pt (1=1)(45/25)
KB sn**ch = 1 pt (55/35)
Man makers = 8pts
Power clean 3 pts (135/95)
Cal row/bike = 1 pt
Sit up = 1 pt (15/10)
Arch rock = .5 pts

Athletes must do 10 pts of each exercise to start. From there, it’s a free for all

Wednesday’s workout: deadlift 5-5-5-5-5

Wrist curls 10-10-10
Wrist extension 10-10-10
Wrist pronate to supinate 10-10-10
Hollow rock hold (3 one minute sets)

WOD: Emotm for 12 minutes

1. 20 kb sumo deadlift high pull
2. 20 push ups
3. 20 v -ups
4. 10 db curls

Tuesdays workout: 20 min Amrap of:

150 m run
Lunges - up and back
50 m med ball run
Shuttle run (1x)
30 second plank
10 kb swings (55/35)

WOD: 10 rounds for time

4 Wall Balls
4 Pull-Ups
4 Burpees
4 kb sn**ch (2L/2R)

Bear complex personal record- Sam 105, Cathy 65, millee 85, Anbu 155, Tushar 115, priyanka S 55, Sebastian 75, remiya 55, Naveen C 75,
Naveen S 125

Reminder: last week before the 6 week challenge! Sign up at the gym. We’ll be picking teams and official rules will be posted later this week.
💪🙂💪

Monday’s workout: bear complex 1-1-1-1-1-1

v-ups 20-20-20
Superman’s 25-25-25
Bicycles 30-30-30

WOD: 3 rounds for time
250 m run
10 power cleans (95/65)
100 m backwards

Sunday’s workout: 10 Rounds for Time

100 meter Run
10 db push press (25/15)
13 Push-Ups
15 Sit-Ups
7 Thrusters (65/35)
8 box jumps

Saturday’s workout: For Time (with a Partner):

100 double unders
3 rounds of "Cindy"
40 Toes-to-Bar
3 rounds of "Cindy"
40 power cleans (95/65)
3 rounds of "Cindy"
40 Wall Ball
3 rounds of "Cindy"
50 calorie Row

One round of "Cindy" is 5 Pull-Ups, 10 Push-Ups, 15 Air Squats.

Partners switch as needed, except during the rounds of "Cindy," where partners switch after each full round.

One person works while the other planks, hollow rock holds or wall sits.

Friday’s workout: bench press (narrow grip) 7-7-5-5-3

Romanian deadlift 5-5-5-5-5

Calf raises 10-10-10-10-10
Tibialis raises 10-10-10-10-10

WOD: 3 rounds for completion

100 m farmers carry
1 minute bar hang
6 Crossover symmetry “snow angel “

Reminder: August 12th the 6 week challenge starts!
Could you base some extra encouragement and teamwork to help you reach your fitness goals? The 6 week challenge is with teams whose goal is to get you to the gym and crushing it 💪!

Thursday’s workout: 5 rounds of Emotm.

1. 150 m run
2. 8 step ups (25/35)(2=1)
3. Shuttle run (3x)
4. 20 kb swings (55/35)
5. 20 mountain climbers
6. 1 minute rest

Reminder: August 12th the 6 week challenge starts!
Could you base some extra encouragement and teamwork to help you reach your fitness goals? The 6 week challenge is with teams whose goal is to get you to the gym and crushing it 💪!

Wednesday’s workout: 50 T2B for time. Each drop do bear crawl up and back.

Pull up- 10-10-10-10-10
Rowing 20 cal -20-20-20-20
Ab wheel 10-10-10-10-10

WOD: Emotm for 15 minutes
1. 3 Power sn**ch
2. 3 overhead squats
3. 3 sn**ch balance
4. 2 sn**ch with squat

Tuesday’s workout: 7 Rounds For Time

7 Handstand Push-Ups
7 Thrusters (75/45)
7 lateral hops (2=1)
7 walking overhead lunges (45/25)(2=1)
7 reverse medball Burpees
7 Kettlebell Swings (55/35)
7 dips

Cash out: healthy shoulder protocol

Clean w/ squat personal record- Sam 125, Cathy 75, Tushar 120 bravo!

Monday’s workout:

High hang power clean 7-7
Hang power clean 5-5
Power clean 3-3
Clean with squat 2-1-1-1

Hollow rocks 20-20-20
Arch rocks 20-20-20
Russian twists (35/25)20-20-20

WOD: 10 min Amrap of:
1 power clean (75% of 1rm)
2 pull ups
3 burpees

Sunday’s workout: for time:1-2-3-4-5-6-7-8-9-10

Wall Ball
50 m backwards
Box Jumps
100 m run
Kettlebell Swings (55/35)
K2E

Saturday’s workout: 5 Rounds For Time

10 Burpee Box Jump (24/20 in)
15 Sit Up
20 KB Swing (53/35 lb)
25 Double Under
Shuttle run (3x)

Friday’s workout: 1 set max pull-ups (record total)

Rest 2 minutes

1 set max push ups (record total)

Incline bench press 5-5-5-5-5

Dips 12-12-12-12-12

Reverse db flys - 8-8-8-8-8

WOD: 7 minutes plyo Chelsea

Record total rounds completed.

Sue b and Anshul celebrating their 6 week challenge victory!

Thursday’s workout: 5 way shoulder stretches

WOD: 4 rounds for time:

250 m run (r/l/r curb)
15 hollow rocks
100 speed steps
15 arch rocks
300 m row

Cash out (optional) 2 rounds
5 Jefferson curls
1 minute bar hang

Wednesday’s workout: deadlift 5-5-3-3-3

Overhead squat- 65 (45/35) *

Ab wheels - 50 *

Man makers- 12 (25/15) *

WOD: 3 rounds for time:

20 kb swings (55/35)
10 kb cleans
10 medball burpees

* divide the reps as needed.

Top 3 times on Tuesday’s WOD. Raghu 9:37, miles 9:54, Sontosh 10:43

Reminder: sign up sheet for 6 week challenge is up! Commit to 6 weeks of fitness 💪🙂💪

Tuesday’s workout: continuous motion (10 min)

1. Up and backs
2. Rope work
3. Rowing /bike
4. Russian twists/arch rocks

Rest 2 minutes

EmotmAmrap 8 minutes
1. Windshield wipers
2. Hollow rocks
3. Medball sit ups
4. Scissors

Rest 2 minutes

WOD: 3 rounds for time:

300 m run
30 six inch jumps
15 kayaks forward (15/10)
15 kayaks reverse
15 double unders

Record total reps on Amrap and time on WOD.

Reminder: sign up sheet for 6 week challenge is up! Commit to 6 weeks of fitness 💪🙂💪

Monday’s workout: front squat (3 second pause at the bottom of the squat) 5-4-3-3-3

Straight bar curls 10-10-7-7-5

K2E 10-10-10-10-10

WOD: 3 rounds for time:

10 power cleans (115/75)
20 jumping air squats
400 m run

Sunday’s workout: Fran:

21-15-9

Thrusters
Pull Ups

This is an all time classic 💪🙂💪

Saturday’s workout: AMRAP (with a Partner) in 32 minutes

2 Back Squats (85% of 1 rep max)
6 Burpee Box Jump Overs
7 Handstand Push-Ups
18 Double-Unders

One athlete works while the other planks, hollow rock holds or Superman planks (athlete’s can switch as needed)

Bench press PR- Sam 135, 140, Anand 130, Cathy 72, moein 80, millee 100 =

Friday’s workout: WOD: bench press 3-2-1-1-1-1

One bar nascar: for time. Athlete’s Use only one bar. set up all your weights for most efficient weight changes.

400 m run
15 deadlifts (225/135)
400 m run
15 power clean (155/95)
400 m run
10 front squats (135/85)
400 m run
10 bear complex (95/65)
400 m run
10 power sn**ch (75/45)
400 m run
15 Overhead squat (65/35)

Sign up for sheet for 6 week challenge is up!

Thursday’s workout: 2 rounds for time:

25 v- ups
25 Russian twists (25/15)
25 scissors (4=1)

WOD: 10 Rounds for Time

2 wall walks
6 step ups (25/15)(2=1)
8 Pull-Ups
20 Double-Unders

Strict press PR- Shruti 45, Mike Lane 112

Deadlift PR- Shruti 95