Hold Fast Iron

"As iron sharpens iron, so one person sharpens another." Proverbs 27:17

Hold Fast Iron is dedicated to sharpening the lives of others.  

#HoldFastFriday Workout 1/16/15

All – The following workout is a snapshot of our training methods, which we will be posting every Friday. We hope that you will participate with us and dedicate yourself to living a Hold Fast Life.  Though specific weights are listed below, we want to stress the importance of proper scaling.  Use proper judgment when determining what is right for you.  Our Workouts are designed around training for the unknown challenges of life.  They are NOT supposed to cause injury.  Our workouts are about injury prevention.  You know your limitations, so listen to your body and follow them.

Hold Fast!

Couple Notes:

This week’s workout is in honor of the New Year.  Hold fast to your resolutions and keep training!

As always, post times and thoughts of the workout in the comment field below or on our Facebook page.

What you know does not matter, what you do matters.  ~ Mark Twight

Warmup: Row / Run 2015m = 1.25miles

15 minute – As Many Rounds as Possible (AMRAP)

20 thrusters 95 / 65

15 bar facing burpees

20 thrusters 135 / 95

15 bar facing burpees

Cool Down: Row / Run 2000m

If the first workout is too challenging, try one of the scaled options below. 

Warmup: Row / Run / Cycle 2015m

15 min AMRAP

15 Thrusters 65 / 45

15 Burpees

15 Thrusters 95 / 65

15 Burpees

Cool Down: Row / Run / Cycle 2015m

Or

Warmup: Row / Run / Cycle / Walk 1008m = 0.62 miles

15 min AMRAP

15 Air squats

15 Pushups (assisted or unassisted)

15 Thrusters 45 / 35

15 Pushups (assisted or unassisted)