08012020

Warm up: 10 min flow

16 single unders

12 air squats

8 kip swings or hanging shrugs

4 burpees

Class: Partner workout

4 min on/2 min off until completed

50 back squats 315/205

50 muscle ups

Athlete 1: 75 dubs

Athlete 2: 15/12 cal bike

(Once both finish, switch and complete)Read More

07312020

A. Class

B.

4 rounds
10-15 dips
10-15 chin ups(use band if necessary
1 min max Russian swings
Rest 2 min

C.

4 rounds
15 DB pendlay rows 50/35’s
15/12 cal bike(sub :45)
9 DB pendlay Rows
Rest as needed between sets

Friday July 31, 2020

MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:

CLICK TO RSVP NOW!

IRON MILE|MAYHEM 4.5

10 min flow:

5 muscle snatch

5 behind the neck push press

5/5 box step ups

5/5 bird dogs

10 round partner workout*

21/15 Calorie Ski

15 Power Snatch 95/6…

Read More

Thursday July 30, 2020

MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:

CLICK TO RSVP NOW!

IRON MILE|MAYHEM 4.4


Warm up:

2 min bike or row

Into: 6 min flow

10 banded good morning

10 kB RDL

10 Goblet Squats

Strength: Deadlift

8×2(same weights)

Every :90 x 8 setsRead More

07292020

Warm up/Part A: class

B: reverse grip/underhand barbell row

4 sets of 8

C: 4 sets

15 lateral raises

15 triceps press downs

10/10 db snatches

10 box jumps

Rest 1-2 min between sets