12 Min AMRAP
30 Double Unders (Scale to single unders or attempts)
15 KB Russian(Eye Level) Swings 70/53
30 Double Unders
15 KB SDHP 70/53
Post workout Strength
3×10-15 DB Bent over row both arms at the same time. 2-3 second decent
3×10-15 DB or KB Romanian Deadlift. 2-3 second decent
Today strength/skill is very different and is coming by request from one of your own! It can’t be argued that jumping is a great measure of explosiveness and lower body power/force production!
Build to a max height box jump. Use spotters for those of you who are trying to relive your glory days.
Partner Workout(I go you go or 1:1)
4 rounds each
:30 max hang squat cleans 115/75
:30 max cal assault bike
If your gut tells you today’s workout looks like a lot and your gut is right. This is a chipper style workout and should be approached slow and steady for most of us.
50 Box Jump Overs 30/24
25 Plate Ground to Overhead 45/35*
25 hand release pushups
3 legless rope climbs(scale to regular rope climbs or ring rows)
20 Plate Ground to overhead 45/35*
20 hand release push ups
15 Plate Ground to Overhead 45/35*
15 hand release
*RX+ Alternating DB Snatch 50/35
Options: Ab-mat sit-up, Weighted sit-up, GHD Sit-up
Two separate pieces today. They are both conditioning pieces and the 1k row will give many of you a great baseline to use for progress in the coming months. Go hard on this part. We will cap it at 5 minutes so if you aren’t able to finish before then, just record total meters completed.
1k Row for time
7 min AMRAP
Max Push Press 95/65*
15 Air Squats for every break that is not overhead.
Great week of fitness ahead of us! The weather is forecasted as clear at the beginning and end of the week so we will sneak outside for a run or two then. Also, to start the week we will start with some pulling(deadlifts) and rather than squats. This is a real change from last week. Enjoy this slightly different change that will really make the whole week a real opportunity to build your fitness and reach your goals!
Don’t forget to be respectful of your coaches and the rest of the Iron Mile Family. This means when the coach is explaining a workout please refrain from dropping weights or overly loud conversation to close to the board.
EMOM x 10 Minutes
3 Heavy Touch and Go Deadlifts…