warm up:

7 sets of rolling 150m’s

hit 150m’s do 2 (muscle up+dip) for every m over or under do one additional muscle up+dip.

A. Class

B. 100 wallballs+80 alternating Db snatch 50/35+60’ hsw+40 db power cleans+20 bar muscle ups

Wednesday August 14, 2019

Skill: double KB bent over row
4 sets of 8-12

Super set with
:40 of band pull aparts

Workout: 6 or 12 rounds*
12 kb swings 70/53
12 hspu
12 cal row

*if partner do the 12 rounds and partition reps however desired.

1 min on/1min off x 16 min
10 wallballs+max burpees

Tuesday August 13, 2019

The new Iron Mile Lifestyle Challenge started yesterday, Monday August 12th and runs through Monday September 9th. You can still sign up! Don’t miss out on a chance to get better and invest in yourself! Coaches will be available for questions and to sign you up in the gym. Cost is $20 Venmo or Cash. This money will go into a pot and paid out based on how many points each person accumulates. Points will be tracked at the gym and can be accumulated daily in the following ways:

Nutrition points

1 point for eating 4 cups of veggies a day

1 point for eating protein at every meal

1 point for not eating or drinking any form of sugar or added sweetener

1 point for drinking 64 oz of water a day

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warm up: 10 min steady stat assault bike

A. Back Squat


unbroken reps.

5/3 muscle ups for pretty after each set

B. Class

C. 150 hollow rocks

Monday August 12, 2019

We don’t grow when things are easy. We grow when we face challenges.

Skill: Double KB Thruster*
4 sets of 8-12
*minimum One breath at lockout
Super set with
40’ of hip circle

Workout:16 min AMRAP *

8 bf burpees
8 ring dips
8 hang squat cleans 115/75

*this can be performed as a traditional Individual workout. Or can be done as a partner Workout with each athlete doing an entire round while the other rests.