Thursday February 4, 2020

Warm Up: 4 rounds

10 alt v-ups

12 reverse lunges

10 (5+5) single leg glute bridges

Workout:

16 min emom

Even: 18/14 cal row

Odd: max bench press 135/95

-rest 4 min-

16 min emom

Even: 12/10 cal bike

Odd: max KB swings 53/35

T1: 12/9 row, 10/8 bike

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Monday January 11, 2020

We are officially at our new address; 3610 N Freeway Blvd. suite 105, Sacramento. If you live in the area come in and hey a workout with us.
PLEASE CONTINUE TO DISINFECT YOUR EQUIPMENT AND MAKE SURE TO RESERVE A SPOT AT YOUR CLASS WITH THE BUTTON BELOW:

CLICK TO RSVP NOW!

IRON MILE|MAYHEM

WARM UP: 3 sets

Bike 1 min
10 muscle snatch
5 bar facing up downs

-then mobilize for 4 min

Workout: Randall
(8 min cap)

3 round

25 power snatch
9 bar facing burpees

T1: 45/35
t2: 75/55…

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Monday October 12, 2020

The week is starting fast so jump on right away! A twist on a classic will allow many of you to attack the workout with a little bit of a game plan. Text a workout buddy to meet you at class or invite a new friend to the gym!

MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:

CLICK TO RSVP NOW!

IRON MILE|MAYHEM

Warm up: 10 min flow

Jog 100 m

7 wall angels

7 goble…

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Thursday June 11, 2020

It has been so great to see so many faces that we haven’t seen in nearly 3 months this week. We look forward to more of you returning!

Please have all equipment returned by Friday.
Make sure to reserve a spot at your class:

CLICK TO RSVP NOW!

Strength:

Power Snatch

Touch and go triple every 2 min x 12 min


Workout: 18 min cap

1000 m row or 1.3 mile bike

75 push press wall balls 20…

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06102020

A. Class

B.

27-21-15-9

Thruster 75/55

60’ hsw(30+30)

Rest 5 min

27-21-15-9

Wallball

60’ hsw(30+30)

C. Ski 2k for time.