IBEX TRAINING

You’ll never regret a workout, but you’ll always regret skipping one. The days you don’t feel like it are the days that matter most. Get up, get moving, and prove yourself wrong. For Time: 2-4-6-8-10-8-6-4-2 Hang Power Clean Front Squat *20 Double unders at the end of each round including the last Barbell Weight: Level 1; 95/65 + 30 single unders Level 2: 105/75 Level 3: 135/95 17 Min Cap Program: IBEX60 #1BP #fitness #ibexathlete #workout #liftrun #gym #garagegym #run

For time: 40/30 Cal row 40 Bench press @ 40% of your 1rm - 30/24 Cal row 30 Alt DB snatch - 20/15 Cal row 20 DB S2OH (switch arms every 5 reps) - 10/7 Cal row 10 Burpee pull-ups Dumbbell weights: L1: 35/20 L2: 45/25 L3: 50/35 Program: Performance Aesthetics (new block starts today) #fitness #ibexathlete #workout #liftrun #gym #garagegym #run #GymTok

Do you cut your pull short? The hang position is ideal for reinforcing proper mechanics. - Hips back, not down: Load your posterior chain by pushing your hips back instead of squatting. - Shins vertical: Keep your knees slightly bent and shins vertical—this should be the same position you catch the bar. - Full extension: Practice driving through your legs and fully opening your hips, knees, and shoulders to create upward power. When pulling from the floor, don’t lose the habits you built above and below the knee. Off the ground, prioritize a smooth pull:     •    Bar stays close.     •    Hips and shoulders rise together.     •    Once past your knees, think hang mechanics: hips back, shins vertical, and hit full extension driving up.. not back. What part of the snatch do you struggle with most? Let us know in the comments! Program:  IBEX60. We start a snatch block this week #IBEX #fitness #ibexathlete #workout #liftrun #gym #garagegym #run

4 Rounds: 4 Pull-Ups 8 Sumo deadlift high pull 12 Back rack lunges (stepping forward) 400m Run BB Weight Level 1: 75/55 Level 2: 95/65 Level 3: 115/75 Program: PFA #fitness #ibexathlete #workout #liftrun #gym #garagegym #run #GymTok

5 Rounds : 2:00 on / 1:00 off 1 Round of DT: 12 Deadlifts 9 Hang Power Cleans 6 STOH In remaining 2:00: Max cal bike rest 1:00 between rounds Score is total bike Cals The goal is to get the round of DT done in less than 1:00! L1: 105/75 L2: 135/95 L3: 155/105 Program: IBEX60

What actually moves the needle in the gym? • Consistency • Progressions • The Fundamentals • Effort The goal is not to re-invent the wheel, it’s to use creative programing that uses variety and variations of the fundamentals. When your training doesn’t feel boring and repetitive your motivation and effort stay high, and effort is the secret sauce to progress. 4 Sets: 12-15 Lateral raise 8-12 Curl + press Max set of pull-ups Give this fun upper body finisher a go, and tag a friend who needs bigger arms!

No one is going to do the work for you. Whether it be… Training to get faster. Training to get stronger. Training to tackle a specific distance. or Training to be the best version of YOU… In the end, it all comes down to how much work and effort you’re willing to put in. What are you training for ?

3 Tips to improve your deadlift 👇 1️⃣ Start with feet hip width apart. This will be slightly more narrow than squat stance. Hands should be a thumbs width distance from the outside of your body. To find this, extend your thumbs and place your thumbs in contact with your outer thighs. Run your hand straight down until you hit the bar. Arms remain long throughout the entire lift. 2️⃣ Weight should be in the heel (not anywhere near the toes). Shins should be relatively vertical, back flat, midline engaged and shoulders over the bar. Start in a hinge position with hips slightly above the knee. 3️⃣ Take a big breath in, brace your midline and squeeze shoulder blades back and together to maintain a neutral spine. Keep the bar as close to the body as possible. Push through the floor while keeping midline tight and back flat. Hips and shoulders move together and at the same rate. Shoulders stay over the bar until the knee then squeeze butt hard to bring hips to the bar. Remember deadlift is a POSTERIOR movement! Our weight should stay in our heels and we should focus on using our hamstrings and glutes to do most of the work! Start light and focus on mastering the form before worrying about the weight you have on the bar! At no point should we feel our lower back rounding and if so we have too much weight on the bar.

3 Tips for the Front Squat 👇 1️⃣ Start with hands shoulder width apart. Scoop elbows up and under so triceps are parallel to the floor or as close to it as possible. In this position the the Barbell should rest on the meaty part of your shoulders gently touching your neck but not cutting off your air supply 🤪. (Ideally you can get as many fingers around the bar as possible but if needed you can release Your ring and pinky finger to get your elbows higher) 2️⃣ Stance: Feet should be shoulder width apart. Midline is active. Take a big inhale creating 360 degrees of pressure around your midline or filling all 360 degrees of your belt (If wearing one). 3️⃣ Initiate by pushing hips slightly back and down. Knees track out over toes. Chest stays tall. Focus on keeping elbows high and eyes up throughout the lift at all times Try to find something in front of you to focus on to keep you from looking down. If we look down our chest and elbows tend to follow our eyes dripping to the floor and then gravity takes over and we lose the bar forward. We want to focus on maintains a strong midline with eyes up and elbows up throughout the entire lift! #FrontSquat #weightlifting #tips #workout #lift #fit #fitness #crossfit #strengthtraining #strength

50-75% of runners get injured every year. You’re not just a runner—you’re an athlete. Train like it!