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 jump)
then: 3 rounds
250m Row
10 Thrusters (choose PVC up to a barbell)
:10 hang or 10 kip swings
STRENGTH/SKILL: 18 Min EMOM
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
EXTRA WORK:
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