Programming – Week of January 23rd, 2023

Bring A Friend Week Workouts – Week of January 23rd, 2023

We have arrive to Bring A Friend Week! We are excited to see you!

Come on in and we will have everything ready for you and your friends. If you didn’t yet see, you have the opportunity to try classes all this week whether you have friends here, or not. If you do end up signing up during our Bring A Friend Week, you AND your friend get a some good stuff as a reward!

Hang Power Cleans (135/95)

*Goal is 15+

*IHCF Members may scale up as needed so long as the requisite goal is achieved (and beyond)

For Total Time
25 Burpee Box Jump Overs (24/20)
25 DB Thrusters (50/35)

5min Rest

25 Burpee Pullups
25/18 Calorie Row

5min Rest

25 Burpees to Target (6″)
25/18 Calorie Assault Bike

*30min Cap

*IHCF Members may perform muscle ups if you can perform them at a higher volume

“Partner ‘McGhee'”
Partner 1:
200m Run or 250m Row

Partner 2:
5 Deadlifts (155/110)
13 Pushups
9 Box Jumps (24/20)

*Runner is the ‘timekeeper’

*IHCF Members may increase the weight to 275/195 if you can move it well and for the volume

For Time
100/75 Calorie Row or Assault Bike
200 Double Unders
50 AbMat Sit Ups

*This workout is a ‘choose your own adventure’ workout. This means you can break this up into rounds, reps, etc, until all the required reps are completed
*15min Cap

*IHCF Members may choose to do toes to bar instead of AbMat Sit Ups if you have them at a high volume

4 Rounds for Time (RFT)
16 Dumbbell Front Rack Reverse Lunges (50/35)
16 Toes to Bar

*11min Cap
*IHCF Members may take the DBs overhead to increase the challenge

Saturday – Partner WoD
20 Rounds for Time (RFT) w/ a Partner
10 Wallballs (20/14)
10 Dumbbell Alternating Step Ups on 20″ Box (35/25)

*24min Cap
*Done in an IGYG (I go you go) fashion with full rounds

*IHCF Members may choose to make the box higher or increase the dumbbell weight

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