Monday September 14, 2020

Over the next couple weeks we will be finishing up our 8 week strength cycle. Stay focused. 

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IRON MILE|MAYHEM

Warm Up: 2 sets
8 Straight Leg Deadlift (empty bar – both feet on floor)
8 Single Leg Glute Bridge (each side)
5 Hang Clean and Jerks (empty bar)
3 Burpee Pullups

Strength: Deadlift

2-3-3-3-3-3-3-3 at 80%

New every :90

Workout: 10 min AMRAP

7 hang clean and jerks 115/75

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Friday September 11, 2020

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IRON MILE|MAYHEM

Warm up: 9 min flow

5 pike pushups

5 Box Step ups (each side)

15 sec HS hold

30 sec single unders

Every min (30 mins)

Min 1: 200m/150 m Ski or row

Min 2: 5 Box Jumps …

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Thursday September 10, 2020

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IRON MILE|MAYHEM 10.4

Warm up: 3 sets
10 banded good mornings
:20 squat stretch
10 alt leg raises from straight arm plank
1 min row (30 sec easy/20 sec moderate/10 sec fast)

Strength: Deadlift

2-2-3-3-3-3-3-3 at 80%

new set every :90

workout: 16 min cap

50’ single arm OVHL 50/35
40 pull-ups
50’ single arm OVHL 50/35
35 GHD sit ups
50’ single arm OVHL 50/35
30 pull-ups
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09092020

A. Class

B. 8 sets (1 Set every 4 Minutes)
Odd Sets:
500m row
3/2 pegboard
Even Sets:
500m row
25 GHD sit ups

C. Push press

5-5-4-4-3-3

Wednesday September 9, 2020

Fun workout in some pretty crummy air quality. If Air Quality gets much worse we will consider closing the gym. Until then we will continue to limit running and keep the big door closed.

MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:

CLICK TO RSVP NOW!

IRON MILE|MAYHEM 10.3

warm up: 3 sets

15 band pull aparts

20 alternating shoulder taps

20 alternating v-ups

Strength: Bench Press

2-2-3-3-3-3-3-3 @ 80%. New set every :90

Workout: 5 rounds

250 m row or 200 m ski (or 200 m run?!)

20 med ball cleans

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