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.

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WARM UP AND MOBILITY: COACH DIRECTED

ST…

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Friday January 15, 2021

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IRON MILE|MAYHEM

WARM UP: 8 MIN

2 min bike or row
-then
4 sets
12 medball front squats
8 push-ups
4 kipping swings

4 min athletes choice mobility work

Workout: 18 min cap
150 wall balls (20/14)
50 pull ups

T1: adjust reps and movements as needed
T2: as written
T3: bar muscle ups

Post Workout: 4 sets

10-20 Barbell Rows 115/75
max unbroken Russian KB swings
rest 2 min

Thursday January 14, 2021

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IRON MILE|MAYHEM

WARM UP: 8 MIN

Bike 1 min
10 alt v ups
10 push up to downward dog
10 alt step back lunges

Mobilize
Runner stretch each side
Lat Pull each side

Workout For time:

36 box jump overs (24/20)

18 overhead squats

36 toes to bar

12 overhead squats

36 handstand push ups

6 overhead squats

Elite/RX/Masters 35-49: (…

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