Friday July 10, 2020

After exploring different options and speaking with some of the head programmers and coaches, Iron Mile will follow Mayhem Affiiliate Programming for 90 days. That means our workouts will have a different feel to them, which for many of us is VERY EXCITING!

MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:

CLICK TO RSVP NOW!

Warm up

3 rounds

10 pull-ups shrugs

10 kipping knee raises

5 barbell front squats

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Thursday July 9, 2020

MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:

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Warm up: 3x

Tip toe down

Reverse Tip to back

Walk on heels down

Lunge back

High knees

Butt kickers

25 min Partner AMRAP 

Alternating 400 m run or 500 m row with a partner

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07082020

Warm up: class Warm up

A. Class Skill/bench

B. Class workout

C.

Every 4 min x 20 min

10 box clear overs 24/20

250 m ski

D. Accumulate 3 min plank

then 50 ghd sit-ups

then 2 min hs hold against wall

20 weighted jumping lunges 15/10’s

Wednesday July 8, 2020

MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:

CLICK TO RSVP NOW!

Warm up:
3 rounds
10 floor press w/plate
10 med ball thrusters
10 empty bar power cleans

Bench Press
5 sets of 5.
New set every 2ish min

Do a couple warm up sets so that working sets begin at roughly 50-60% of 1 rep max

Workout: 12 min cap
50 wallballs 20/14 to 10’
25 power cleans 155/105
50 wallballs 20/14 to 10’

T1: adjust weights and reps as needed
T2: as written
T3: 75 wallballs+25 cleans+75 wallballs

*workout designed or inspired by Mayhem. Mayhem programm…

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07072020

Warm up: Class warm up

A. Class

B. 30 Squat Snatch 135/95

These should be for quality and consistency. We havent oly lifted much and we need to keep those skills sharp.

C. Every 5 minutes x 5 sets

10 GHR

50 yard Reverse Heavy Sled Drag

15/10 strict bar dips