Friday April 9, 2021

Warm Up: coaches choice

Partner Workout: 

0-13 min
150 cal row
Max wallballs with remaining time

Rest 2 min

15-25 min

Find 4 rep max Deadlift

Rest 2 min

27-40 min
For time
150 wallballs 20/14
Max cal row with remaining time

Thursday April 8, 2021

Partner Warm Up: 2 rounds

15 up downs each
*partner Farmer holds KBs
15 banded face pulls each
*partner holds top of a push up
15 plate front raises
*partner holds a squat

Lift: Bench Press

5 sets of 5

Partner Workout: 20 min AMRAP

50 hang power cleans 135/95
50 front squats 135/95
50 cal row or bike
50 KB swings 70/53
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Wednesday April 7, 2021

Warm Up: 3 rounds

row 300m
15 squats
10 push ups
5 pull ups or scap pull-ups

skill/strength: Push jerk

12 minutes to build to a heavy set of 3. With remaining time do sets of 3-5 reps with 80% of days top load.

workout: 12 min AMRAP

50’ weighted bear crawl 50s/35s
15 toes to bar
15 box jumps 24/20

T1: modify as needed
T2: as written
T3: at the 0, 4:00, and 8 min mark do 5 ring muscle ups

Tuesday April 6, 2021

As we continue to get the word out about the Overcome Project, we’d love to have any of you let us know about any at-risk youth or groups you can put us in contact with. Also, there are new clothing designs including a new Overcome shirt. If you purchase one, just be ready to let people know about the work that is already happening with the Overcome Project at Iron Mile. Each week for the past two months, youth from four group homes have been working out at Iron Mile, learning perseverance and prioritizing health.

Warm up: 5 rounds

20 jumping jacks
10 alt v-ups
3 muscle snatch
2 power snatch
1 ovhd squat
*May move up on weight on barbell to begin pr…

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Monday April 5, 2021

Warm up: 5 min AMRAP

5 goblet squats
5 scap pull-ups
5 dB snatches each side
5 seal to downward dog

Strength: hang squat clean

3 reps every :90 x 15 min

Workout: 15 min Cap

21-15-9
Double Dumbbell Front Squats (50s/35s)
12-9-6
Burpee Pull-Ups

-Into –

72…

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