Thursday October 22, 2020

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IRON MILE|MAYHEM

Warm up: 8 min emom

Min 1: 5 ovhd squats(mobilize the rest of the minute

Min 2: :45 on any machine

At 8 min: 

1 min right side pigeon

1 min left side pigeon

1 min puppy dog

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Wednesday October 21, 2020

MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:

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IRON MILE|MAYHEM

Warm up: 8 min AMRAP

1 min easy assault bike

10 wall angels

5 wallballs (light weight)

5 alt. V-ups (each side)

3 updowns

Strength: 3 sets

10 bicep curlsRead More

MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:

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IRON MILE|MAYHEM

Warm up: 10 min Flow

1 min easy row

5 Deadlift Bows

5 Deadlifts Below Knee

5 Deadlifts (empty bar)

10 Floor Plate Press

30 Single unders

Workout: 15 min capRead More

10192020

Warm Up: Ski 5 min+20 Squats+10 Inch worms+mobility as needed

A. Class

B. EMOM x 10 min

1 snatch

C. :45 sec work/1:15 rest x 30 min

Monday October 19, 2020

MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:

CLICK TO RSVP NOW!

IRON MILE|MAYHEM

Warm up: 8 min AMRAP
1 min easy bike
5 back squats (empty bar)
7 single leg glute bridge (each side)
7 single arm DB strict press (each side)

Strength: Back Squat for load(take 3 sets to build to first weight)
#1: 5 reps @ 65%
#2: 5 reps @ 75%
#3: 5 reps @ 85%+ <– The ‘+’ means do as many reps as possible

Workout: 12 minute AMRAP
20 Push Press (75/55)
30 Air …

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