After exploring different options and speaking with some of the head programmers and coaches, Iron Mile will follow Mayhem Affiiliate Programming for 90 days. That means our workouts will have a different feel to them, which for many of us is VERY EXCITING!
3 rounds
10 pull-ups shrugs
10 kipping knee raises
5 barbell front squats
Tip toe down
Reverse Tip to back
Walk on heels down
Lunge back
High knees
Butt kickers
Alternating 400 m run or 500 m row with a partner
Warm up:
3 rounds
10 floor press w/plate
10 med ball thrusters
10 empty bar power cleans
Bench Press
5 sets of 5.
New set every 2ish min
Do a couple warm up sets so that working sets begin at roughly 50-60% of 1 rep max
Workout: 12 min cap
50 wallballs 20/14 to 10’
25 power cleans 155/105
50 wallballs 20/14 to 10’
T1: adjust weights and reps as needed
T2: as written
T3: 75 wallballs+25 cleans+75 wallballs
Some of you know we followed Mayhem Affiliate Programming for about a week nearly a month ago. After exploring different options and speaking with some of the head programmers and coaches, Iron Mile will follow Mayhem Affiiliate Programming for 90 days. That means our workouts will have a different feel to them, which for many of us is VERY EXCITING!
Warm up: 12 min AMRAP(flow)
1:30 any machine or jog 200 m
10 ring rows
10/10 suitcase deadlift
5 inchworms
Workout: 25 min cap
21-15-9
Deadlift 185/125
Burpee Pull Up
Some of you know we followed Mayhem Affiliate Programming for about a week nearly a month ago. After exploring different options and speaking with some of the head programmers and coaches, Iron Mile will follow Mayhem Affiiliate Programming for 90 days. That means our workouts will have a different feel to them, which for many of us is VERY EXCITING!
:90 bike or 200m run
10/10 Single Leg RDLs
20 Deadbugs
:30 Bar Hang
3 rounds
15/12 Cal BikeRead More