Friday September 11, 2020

MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:

CLICK TO RSVP NOW!

IRON MILE|MAYHEM

Warm up: 9 min flow

5 pike pushups

5 Box Step ups (each side)

15 sec HS hold

30 sec single unders

Every min (30 mins)

Min 1: 200m/150 m Ski or row

Min 2: 5 Box Jumps …

Read More

Thursday September 10, 2020

MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:

CLICK TO RSVP NOW!

IRON MILE|MAYHEM 10.4

Warm up: 3 sets
10 banded good mornings
:20 squat stretch
10 alt leg raises from straight arm plank
1 min row (30 sec easy/20 sec moderate/10 sec fast)

Strength: Deadlift

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

new set every :90

workout: 16 min cap

50’ single arm OVHL 50/35
40 pull-ups
50’ single arm OVHL 50/35
35 GHD sit ups
50’ single arm OVHL 50/35
30 pull-ups
Read More

Wednesday September 9, 2020

Fun workout in some pretty crummy air quality. If Air Quality gets much worse we will consider closing the gym. Until then we will continue to limit running and keep the big door closed.

MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:

CLICK TO RSVP NOW!

IRON MILE|MAYHEM 10.3

warm up: 3 sets

15 band pull aparts

20 alternating shoulder taps

20 alternating v-ups

Strength: Bench Press

2-2-3-3-3-3-3-3 @ 80%. New set every :90

Workout: 5 rounds

250 m row or 200 m ski (or 200 m run?!)

20 med ball cleans

Read More

Tuesday September 8, 2020

MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:

CLICK TO RSVP NOW!

IRON MILE|MAYHEM 10.2

Warm up: 5 min flow

10 squats

10/10 lunges

10/10 single leg glute bridge

10 bird dogs

Strength: Front Squat

2×2, 6×3 at 80% new set every :90

workout: 15 min cap

27-21-15-9/21-16-11-6

Assault Bike Cals

27-21-15-9

kb swings

T1: adjust reps and movements as needed.

T2: 70/53 American Swings

T3: hang power clean 135/95. After finishing rest until the 15 min time cap.…

Read More

Friday September 4, 2020

MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:

CLICK TO RSVP NOW!

IRON MILE|MAYHEM 9.5

Warm Up: 3 sets

5 Front Squats (Empty Bar)
16 Alternating V-Ups

Strength: Front Squat 3×2, 5×3 @ 80%

– Complete a set every 90 seconds. Use same weight for all 8 sets.

Workout: 22:00

5 Sets (1 Set Every 3:00)
6 Power Snatch 135/95
10 Bar Facing Burpees
6 Clean and Jerk 135/95

@15:00 mark

50/40 calories on any machine

T1: Adjust weights/movements as needed. Should have a min…

Read More