Wednesday October 7, 2020

MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:
CLICK TO RSVP NOW!
IRON MILE|MAYHEM

Warm up: 3 sets (8 mins cap)
8Birddogs (each side)
8 Suitcase DB Deadlift (each side)
8 Double DB Strict Press
8 Glute Bridge (2 sec hold)

Workout: 10-9-8-7-6-5-4-3-2-1
Unbroken 4” Deficit Deadlifts 225/155
Handstand Push-ups

T1: get as close to as written as possible.
T2: as written
T3: strict HSPU

Accessory: 4 sets
15/12 cal sprint row
15/12 cal sprint ski
Rest 1 min

Tuesday October 6, 2020

MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:

CLICK TO RSVP NOW!

IRON MILE|MAYHEM

Warm up: 2 sets

:30 banded side walk

:30 banded side walk opposite direction

10 banded squats

Then 2 sets

5 broad jumps

5 up downs

5 tuck jumps

Partner Workout: 5 rounds

1 mile bike(rotate every :30)

40 toes to bar

30 synchro db snatch 50/35

20 db snatch 50/35

*35 min cap

T1: adjust as needed

T2: as written

T3: as written<…

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10062020

Warm up:

20 up downs
row 1500 m
20 up downs

A. Class

B. 2 sets
5 rope climbs
150′ double kettlebell front rack walking lunge (53s/35s)
150′ handstand walk
150′ double kettlebell front rack walking lunge (53s/35s)
5 rope climbs
-Rest 5:00 between sets-

*use 50’ increments on distance pieces.

Monday October 5, 2020

MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:

CLICK TO RSVP NOW!

IRON MILE|MAYHEM

Warm up: 3 sets

1 min row (30 sec low damper/30 sec high damper)
10 wall angels
5 tempo air squats w 2 sec decent
5 Inch Worms

Workout: 5 sets
3:00 Amrap
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
– Rest 1 minute between sets –
* Record total reps each set/ Always restart back to power cleans for each amrap *

T1: Modify as needed

T2: as wri…

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Friday October 2, 2020

IRON OCTOBER VOLUNTEER MEETING TONIGHT AT 6 PM

VOLUNTEER SHIRTS ARE FREE BUT IN LIMITED QUANTITIES. TO MAKE SURE YOU HAVE ONE BE AT THE MEETING.

MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:

CLICK TO RSVP NOW!

IRON MILE|MAYHEM

Warm up: 3 sets

10/8 cal row

5 empty bar thrusters

5 kip swings

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