Week 3 Iron Pax
Week 2 Iron Pax
Week 1 IPX
WARMUP:
THE THANG:
Iron Pax 2024 – Week 2 – Friday
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
Iron Pax 2024 – Week 3 in Hurricane Helene
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
Run to dropoff area:
15 SSH IC
10 Windmills
15 Low Slow Squat IC
15 Cherry Pickers IC
Mosey into parking lot:
15 Imperial Walker IC
15 Hillbilly Walker IC
Mosey back to start:
3 Burpees OYO
THE THANG:
Iron Pax 2024 Week 1
Finished early:
2 rounds at the pullup bars
Partner Work:
P1 – 5 Burpee Pull-ups
P2 – Wall Sit
MARY:
15 Flutters IC
15 Hello Dolly IC
20 LBC IC
15 BBS IC
ANNOUNCEMENTS:
12 Year Convergence
COT:
Show To Know
The question we all want to know is, who will be the first to notice the “additions” to the backblasts that have been taking place…??? :dh:
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
Jog around the 400m loop
Warmup exercises
THE THANG:
Kalsu
The Thang
Kalsu – 100 thrusters
Start the 1-minute EMOM timer
Perform 5 burpees
As soon as you finish the burpees, start doing thrusters
When the timer goes off, do 5 burpees
Keep repeating this until you finish 100 thrusters
After 100 thrusters, run 400 meters
Reverse Kalsu – 100 burpees
Start your 100 burpees as soon as you get back
Don’t restart the EMOM timer. You are at the mercy of the timer as to when you get back
Each time the EMOM timer goes off, 5 thrusters
Perform burpees in between until you get to 100 burpees
Workout ends after your 100 burpees
Record your total time
MARY:
Recovery Stretching
ANNOUNCEMENTS:
IPX 2024
COT:
Show To Know