Friday September 18, 2020

Over the next couple weeks we will be finishing up our 8 week strength cycle. Stay focused.

MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:

CLICK TO RSVP NOW!

IRON MILE|MAYHEM

Warm Up: 2 sets
100m Row
10 wall angels
5 stepback lunges (each side)
3 inch worms
15 band pull aparts

Strength:

Bench Press 1×2,7×3@80%

– Complete a set every 90 seconds, on the 2nd – 8th set complete 3 reps –

* Use same weight for all 8 sets

* Make sure to have a spotter!

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Thursday September 17, 2020

Over the next couple weeks we will be finishing up our 8 week strength cycle. Stay focused.

MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:

CLICK TO RSVP NOW!

IRON MILE|MAYHEM

Warm Up: 2 sets
100m easy jog
:20 squat stretch
5 broad jumps
5 behind the neck push press (empty bar).                         5 ovhd squats w BB or PVC

Strength:

10:00 to work up to a Heavy 3 (singles)

– Squat Snatch if possible but if mobility is the limiting factor then scale to Power Snatch.
– Sets are c…

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Wednesday September 16, 2020

Over the next couple weeks we will be finishing up our 8 week strength cycle. Stay focused.

MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:

CLICK TO RSVP NOW!

IRON MILE|MAYHEM

Warm Up: 6 min Banded activation warm up

10 yd Side step R/L
10 yd Forward/Backwards Walk R/L
10 Glute Bridges
10 Single Leg Glute Bridges R/L
10 Bird Dogs R/L
10 Squats

Strength: Front Squats

2-3-3-3-3-3-3-3 at 80%

new set every :90

Workout: Teams of 2
3000/2500m Row
– Pa…

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Tuesday September 15, 2020

Over the next couple weeks we will be finishing up our 8 week strength cycle. Stay focused.

MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:

CLICK TO RSVP NOW!

IRON MILE|MAYHEM

Warm Up: 2 rounds
1 min easy assault bike
10 jumping squat
5 step-ups (each side)
5 up-downs

Workout: 1 Set Every 4:00 (6 Sets Total)
18/14 Calorie Assault Bike
12 Dumbbell Front Squats (50s/35s)
6 Burpee Box Jump Overs (24/20)

T1: adjust movements to ensure 1 minute of rest every round

T2: As written

T3: 12…

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Monday September 14, 2020

Over the next couple weeks we will be finishing up our 8 week strength cycle. Stay focused. 

MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:

CLICK TO RSVP NOW!

IRON MILE|MAYHEM

Warm Up: 2 sets
8 Straight Leg Deadlift (empty bar – both feet on floor)
8 Single Leg Glute Bridge (each side)
5 Hang Clean and Jerks (empty bar)
3 Burpee Pullups

Strength: Deadlift

2-3-3-3-3-3-3-3 at 80%

New every :90

Workout: 10 min AMRAP

7 hang clean and jerks 115/75

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