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10 KB RDLs
10 mountain climbers
1 min any machine
3 dead stop reps every :90 x 12 min
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 …
How about that Monday at 3 pm class?! It was awesome having so many people show 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
Build to a heavy 3 hang power cleans+1 split jerk
15, 30, 45, 60…
Push Up
KB Swing 53/35
Core Strength: 12 min
Min 1: 10 ghd sit-ups +m…
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!
ST…
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
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
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: (…