Mobility is important – and you can do it anywhere!
10min Jumprope – Spend 10min working on jumprope skills
- Single leg
- Run in place
- Double unders
EMOM for 20min
10 Stepping Lunges
15 Air Squats
– Scaling will be 3 Burpees, 6 Stepping Lunges, 9 Air Squats
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Well well well, the Akron Marathon is right around the corner! That means we have 13 weeks, thats 12 weeks of training and 1 “taper” week, to knock this little thing out of the park!
Last years teams kicked ass, had fun, and enjoyed some group revelry (that means food & beer) afterward. We can’t express enough what a great time this was! We hope as many of you as possible can join in and find out why the Akron Marathon is such a great race.
We will be fielding as many teams as possible in conjunction with the Sweaty Lemon Run Club. If you’re interested in joining a team, message us on Facebook, send us an email, or call to get the information.
The relay teams consist of 5 individuals and
“…run along with our traditional marathoners on the same blue line route. The Team Relay offers a distance for everyone, regardless of your fitness level!”
Starting Monday June 30 we are posting our weekly E/WODs specifically designed to get you race ready, whether its for the relay, 1/2, or full Marathon distance. Each Sunday evening there will be 4 Endurance workouts posted. These are written to push you and slowly ramp up your over all milage, so come September 27th you’re ready to rock!
If you have any questions concerning joining a team, how to do the workouts, how they should fit into your exercise schedule, or anything else – please contact us and let us know how we can help you.
Long Interval (LI)
Run : 3 – 6 x 800m, recover 3:00, or until form/pace deteriorates
Short Interval (SI)
Run : For 10 – 15min :45s ON, :30s OFF, or until form/pace deteriorates
Time Trial (TT)
Run : 5k, all out effort
Aerobic Effort (AE)
Relay : 3M @ 75 – 80% of 5k TT
1/2 Marathon : 4M @ 3 – 4 RPE
Marathon : 6M @ 3 – 4 RPE
C&J 5×2 @85% of 1rm
5 Rounds For Time
20 R/KB Swings (53/35)
30 AbMat Sit Ups
Post results to comments.
TWO Things to note for this weekend…
1. The test kitchen WOD is on SUNDAY the 29th at 9am. Please let us know if you plan to attend. This one will be a true street WOD.
2. IronWill will be open for group classes starting Monday 6/30. 9am, 5pm & 6pm (we can do a 4pm if there is a need) M/W/F and 9am on Saturdays. $15 a class or $100 for 10 prepaid classes. Email us to register and for the location information firstname.lastname@example.org
We are really looking forward to working with all of you either virtually or in person!