2.14.18

No 7 PM Conditioning with Lauren or Barbell Club for valentine’s Day.
Do Option 2
Double KB Strict Press
3 sets of 10
Double KB Swing
3 sets of 10

WORKOUT
21 Deadlifts 165/110
21 Strict Pullups(Scale with Banded Pullups
21 Hang Power Clean 165/110
21 Toes To Bar
21 Overhead Squats 165/110

Make up a missed peace. Or 20 minutes of aerobic work (steady state.)

Wednesday February 14, 2018

Happy Valentine’s Day Iron Mile Family! Don’t forget to check in on Facebook and invite your friends to come try Iron Mile for 10 days for just $25. All proceeds go to Koinania to help place local foster kids with permanent families.

No 7 PM Conditioning with Lauren or Barbell Club for Valentines Day!

Skill:
Option 1
Cardio
:90 hard effort/:90 rest x 6
Row, Bike, or Burpee

Option 2
Double KB Strict Press
3 sets of 10
Double KB Swing
3 sets of 10

WORKOUT
21 Deadlifts 165/110
21 Strict Pullups(Scale with Banded Pullups
21 Hang Power Clean 165/110
21 Toes To Bar
21 Overhead Squats 165/110

Tuesday February 13, 2018

Skill:
12 Min EMOM
Alternating between
:30 Front Squat Hold 95/65
:30 Overhead Hold 95/65

PARTNER WORKOUT:

75-60-45-30-15
Thrusters 45/35
KB Swing 53/35
Box Jumps 24/20

Monday February 12, 2018

WORKOUT

12 Min AMRAP
9 Power Cleans 95/65
6 HSPU

Accessory
4 sets of Strict Ring Rows
15 pushups and 25 ab mat situps after each set

2.9.18

Re test mondays workout.

If you fall short of finishing the work required for
Min 0-10:00; 40 chest to bar pull-ups post WOD
Min 10:01-14:00; 25 chest to bar pull-ups post WOD

Sumo Deadlift build to a heavy 3 with reset between each lift.

Class

40 ghd sit-ups+800m run+40 ghd sit-ups