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 6/19/15

Hold Fast Motivation for the week:  

Become a #WeaponsGradeHuman

We challenge you to become more, to become a weapons grade human.  It's not about being stronger, fitter, and faster.  It's about testing your limits, then expanding them.

Hold Fast Workout #1

30 minutes: Every Minute on the Minute (EMOM)

  • 1st min perform 15 kettlebell swings at 53lb / 35lb
  • 2nd min perform 15 foot lunge with 2 53lbs/35lb kettlebells
  • 3rd min perform 10 burpees

Repeat these alternating exercises for 30 min, totaling 10 rounds of each.

Hold Fast Workout #2  

Treat the second workout as extra credit and only perform if rested 3-4 hours from the first.  Scale as needed.

5 rounds for time

  • 500m row
  • 400m run
  • 30 double unders

Hold Fast Recovery Tip: Sleep

One simple way to boost your Human Growth Hormone naturally is to prioritize sleep. About 70-to-80% of your HGH production takes place while you're sleeping 7-9 straight hours. 

Hold Fast Friday Meal: Chicken & Butternut Squash with Mint