Friday January 22, 2022

 

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Warm Up: 4 rounds

10 Alt DB Snatch
15 air squats
10 PVC Passthroughs

Strength/Skill: hang power snatch

3 Reps every :90 x 12 min

PARTNER WORKOUT: 20 min AMRAP

40 burpees
25 Power cleans 95/65
10 Front Squats 95/65

T1: 30 burpees + cleans/fron…

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Thursday January 21, 2021

We all liked yesterday’s workout format so much that we will keep it for today’s workout. If you’d prefer to go solo, feel free reduce the reps by 10 and get after it!

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WARM UP: 4 rounds

10 KB swings
10 Push ups
1 min any machine

Strength/Skill: Bench Press

3 Bench Press every :90 x 12 min

PARTNER WORKOUT: 15 min AMRAP

40 r…

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Wednesday January 20, 2021

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WARM UP: 4 rounds

10 KB RDLs
10 mountain climbers
1 min any machine

Strength/Skill: Sumo Deadlift

3 dead stop reps every :90 x 12 min

PARTNER WORKOUT: 15 min AMRAP

40 cal bike
30 Toes to Bar

T1: 30 cal bike and ab mat sit ups
T2: as written
T3: non-working partner hangs while partner does toes …

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Tuesday January 19, 2021

Yesterday…

How about that Monday at 3 pm class?! It was awesome having so many people show up!

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WARM UP: 

:50 steady/:10 hard sprint x 4 min on any machine
then
3 rounds
10 alt v ups
10 bird dogs
then
planche/seal
shoulder smash or tricep stretch

Strength/Technique: 15 minutes

Build to a heavy 3 hang power cleans+1 split jerk

Workout: 12 min AMRAP

15, 30, 45, 60…
Push Up
KB Swing 53/35

Extra

Core Strength: 12 min
Min 1: 10 ghd sit-ups +m…

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Monday January 18, 2021

Last week was incredible and I want to, one more time, say thank you to everyone involved. As Iron Mile continues to grow into its new home this week look for more equipment to arrive, the rig to get cinched down and secured into place, ropes and rings to be hung from the ceiling, and a few more surprises.

When you RSVP before class it allows Iron Mile to be able to contact you in the event that you have shared a class with anyone who tests positive for COVID.

Iron Mile remains open in an effort to build healthier people, more robust immune systems and foster community bonds that keep so many people sane during these uncertain times.

CLICK TO RSVP NOW! 

WARM UP AND MOBILITY: COACH DIRECTED

ST…

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