Thursday September 7, 2017


15 min AMRAP

120′ Bear hug medball lunge 20/14

12 narrow grip push ups

12 kb swings 70/53


5 rounds

10 single arm upright row

10 single arm strict press

Wednesday September 6, 2017

Skill: Split Press*


*this lift is performed as a typical strict press but feet are positioned in the catch position of the split Jerk. Feet do not reset between reps


4×4 min AMRAPs(Interval work)

2 min rest between intervals

250 m row

20 hang squat cleans 95/65

Max hollow rocks

Tuesday September 5, 2017


Build to heavy 3 Pause back squat


Run 800 m

75 thrusters 45/35

75 pull-ups (or jumping pull-ups for novice pullers)

Run 800 m

Friday September 1, 2017

Friday Night Lights is a community event that goes from 6-8 pm tonight. On the Iron Mile Family Facebook Page there is a little video if you need any direction on what to bring for the Potluck. Otherwise just bring something you want to share.

All friends and any visitors are welcome!

This is the normal class workout. We will be doing something a little different than this for FNL

Skill: Overhead Squats


Use the first 2 sets as feeler sets for what you think you can get for 20. On the 3rd set of you don’t quite hit 20 don’t worry so long as you gave it your best effort.

Partner WOD: 20 min AMRAP

100 cal row (switch every 10)

90 v-ups(switch every 5)

80 pull-ups (however)

70 burpees (however)

Thursday August 31, 2017

Skill: Tempo Push up

10-20 every minute on the minute for 10 minutes

Proficient Push-up-ers should try this on the rings.

The tempo is very similar to normal but we are adding a 1 sec pause at the top of the push up(between reps.


150 KB Swings 53/35*

*10 Air Squats at the start of every minute.