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
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…
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…
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…
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.