Friday March 30, 2018

Skill: Two Options

option 1: 14 min of cardio with a partner

1 min on 1 min off assault bike or row

Option 2: 14 find a 1 rm snatch

 

WOD: 6 min AMRAP

20 wallballs 20/14

10 pull-ups

Rest 1 min

8 min AMRAP

25 air squats

15 power cleans 115/75

Thursday March 29, 2018

Fun Partner Workout Today

Buy In: 1000m Row(250’s Back and Forth)

4 rounds:

25 Overhead Squats 95/65

25 Deadlifts 95/65

25 Sumo Deadlift High Pulls 95/65

Cash Out: 1000m Row(250’s Back and Forth)

 

Accessory:

Accumulate 3 minute Plank(use Rings for Plank if capable)

 

Wednesday March 28, 2018

WOD:

4 rounds

4 minute AMRAP followed by 2 minute rest

10 burpee box jumps 24/20

15 Handstand Push Ups(sub for pike push ups with feet/or knees on box or db presses)

20 V-Ups

 

Accessory:

Single arm Dumbbell bent over row 4×10

Single arm seated Arnold presses 4×10

Tuesday March 27, 2018

Skill: 30 minutes

Back Squat

Build to a 1rm for the Day

Then 12 reps at 80% in as few sets as possible.

WOD: 10 min cap

1k row

40 front rack lunges 45/35

25 Medball see the lights 20/14

10 Burpee tuck jumps

Monday March 26, 2018

Well, the Open has come and gone. And as a gym Iron Mile did great! Regardless of placings and overall rankings, you guys brought a ton of intensity that will pay dividends for the year to come.

Skill: Every 2 minutes for 14 minutes

3 squat clean and jerks

Drop in between reps and move up as you feel good and prove good technique.

WOD:

Helen-ish

3 Rounds

400m Run(500m Row sub)

21 Kettlebell Swings 53/35

12 Strict Pull-ups or scale to 18 Ring Rows

*Knees stay extended for RX strict Pull-ups