Tuesday January 26, 2021

CLICK TO RSVP NOW!

WARM UP: 4 MIN OF JUMP ROPE
(OR 4 MIN OF BOX STEP UPS IF YOU CAN’T JUMP)

Then 3x
12 alt v-ups
12 push up to downward dog
12 bend and bow

Strength: 12 minutes

build up to a heavy 4 back squats with :02 pause at bottom

Workout:

Row 2000m or bike 3 miles
into
21-…

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Monday January 25, 2021

First off, I want to welcome the 10 new people to the Iron Mile Family that have signed up in the last 2 weeks. We are happy to have you and are looking forward to getting to know all of you.

Second, I’d like to thank every current member of the Iron Mile Family for being encouraging and welcoming to those new members and visitors to the gym. Please, double down on your efforts to make sure that each class has the welcoming atmosphere that helps people learn, grow and press towards their fitness goals.

CLICK TO RSVP NOW!

WARM UP: 4 min of jump rope
(or 4 min of box step ups if you can’t j…

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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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