I just had a bunch of people ask me whether we had a sunday class at the Infernos since there was a WOD that was posted on the website.  I told them no but that I ALWAYS put a WOD on the site for each day.  They seemed confused about this since many times the workouts arent a "go to the park and do this workout" workout.  I told them that we have literally over 800 hits on the site a day from people from all over.  VERY COOL BY THE WAY!!!  And even though folks will check us out daily, I wont ever program in a "rest day" on our site or at the gym.  Believe me I realize that being able to stay up on your game and keeping the intensity high is VERY difficult.  The 3on and 1off set up was designed to hopefully keep you able to workout at that max level of intensity while still giving your body and mind a chance to recoup.  However, everyone's schedule is so different.  Jobs, kids, life, vacations, etc dont always allow you to do 3 on 1 off.  Sometimes you have to get the days in you can (believe me I live in this world).  What this means is that you need to listen to your body and be aware of your schedule and make sure you are doing your best to get the best out of your body.  Be smart about it!  And if you are ever wondering, we will ALWAYS have a good workout on here for you.  And if you need a workout that doesnt include equipment, check out the "workouts without a gym" link.  You will find a ton of them there!!  Rock!!

FEEL THE BURN!!!!

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"Old Skool Strength"

INFERNO Warm-up x 3

Complete the following:

 

5 Rounds: (15 min time limit)

     7 reps Thrusters (185#, 115#)

     50m Pinch Grip Farmers Carry (45# Bumpers, 25# Bumpers)

          *hold a bumper in each hand by the top of the bumper.  do not use the center hole or bottom of the bumper. If you drop them or have to put them down, you just can not advance.  They need to be up before you move.

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then.....

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Back Squats

     5-5-5-5

          *immediately following the back squat, do AMRAP Atlas Stone to shoulder reps until you have to stop or break your cadence (145#, 95# or approx 5- 8 reps). rest as needed between sets

 

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MWOD........working those hips for some strongman and woman work

[youtube https://www.youtube.com/watch?v=UpLUCrq-JdM]

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