Friday February 16, 2018

3 PERSON TEAM WORKOUT:
3 rounds
25/20 Cal Row
10 Clean and Jerks 165/110
1 person completes the whole thing. Then rest until both other teammates do the something. All 3 people completing above work is 1 round.

Post workout:
Run 1 mile

Thursday February 15, 2018

Skill:
Handstand Walk Practice

WORKOUT
800 m (sub 1k row)
Then 10 down to 1
front squats 135/95
lateral burpees over the bar

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