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.


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

then: 3 rounds
250m Row
10 Thrusters (choose PVC up to a barbell)
:10 hang or 10 kip swings


1 Hang Squat Clean + Split Jerk

WORKOUT: 21-15-9-6-3

Hang Power Clean
Shoulder to Overhead
Front Squat

T1: up to 95/65
T2: 115/75
T3: 155/105


Leg Day: 10 min EMOM
Even: 20 Jumping Lunges+Max Russian KB Swings 70/53
Odd: Rest

Midline: 10 min EMOM
Even: 15 ghd situps
Odd: 15 hip extentions

Sunday, January 24th, 2021 at 9:06 pm / WODS