Warm up: 8 min emom
Min 1: 5 ovhd squats(mobilize the rest of the minute
Min 2: :45 on any machine
At 8 min:
1 min right side pigeon
1 min left side pigeon
1 min puppy dog
…Warm up: 8 min AMRAP
1 min easy assault bike
10 wall angels
5 wallballs (light weight)
5 alt. V-ups (each side)
3 updowns
Strength: 3 sets
10 bicep curlsRead More
Warm up: 10 min Flow
1 min easy row
5 Deadlift Bows
5 Deadlifts Below Knee
5 Deadlifts (empty bar)
10 Floor Plate Press
30 Single unders
Workout: 15 min capRead More
MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:
IRON MILE|MAYHEM
Warm up: 8 min AMRAP
1 min easy bike
5 back squats (empty bar)
7 single leg glute bridge (each side)
7 single arm DB strict press (each side)
Strength: Back Squat for load(take 3 sets to build to first weight)
#1: 5 reps @ 65%
#2: 5 reps @ 75%
#3: 5 reps @ 85%+ <– The ‘+’ means do as many reps as possible
Workout: 12 minute AMRAP
20 Push Press (75/55)
30 Air …
MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:
IRON MILE|MAYHEM
Warm up:
Coaches choice
Strength: 5 sets(new every 2:00+/-)
12 double kb sumo deads
9 suitcase swings (outside of the legs)
6 front squats
Workout:
Every 10:00 x 30:…