Thursday September 3, 2020

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IRON MILE|MAYHEM 9.4

Warm Up: 3 sets

30 sec easy bike

20 alt v ups

10 jumping squats

5 wall ball push-press

Workout:
75 Toes to bar
*Every 2 Minute on the Minute
15/12 Calorie Assault Bike. Start with Assault Bike
-rest until 20:00-
75 Wall Ball (30/20) OR 100 Wall Ball (20/14)
*Every 2 Minute on the Minute
15/12 Ski Erg. Start with Ski Erg
*adjust calories on assault bike and ski so athlete’s have 1:15 to w…

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Wednesday September 2, 2020

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IRON MILE|MAYHEM 9.3

Warm Up: 3 sets

10 Banded Good Mornings
10 Arm Circles (each directions)
10 Floor Plate Press
10 Glute Bridge (2 sec hold at top)
5 Step-back lunges (each side)

Strength: Deadlift 3×2, 5×3 @ 80%

– Complete a set every 90 seconds, on the 4th – 8th set complete 3 reps –

* Use same weight for all 8 sets

Workout: 18 min AMRAP

200ft Farmers Carry (70s/50s)
30 Push Ups

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Tuesday September 1, 2020

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IRON MILE|MAYHEM 9.2

Warm Up: 8 minutes

1 min row (30 sec easy/ 20 sec moderate/ 10 sec hard)
5 pike pushups
5 Box Step ups (each side)
15 sec HS hold
30 sec single unders

Workout: 20:00 AMRAP

10 Strict Handstand Push Up
15 Box Jump overs (24/20)
20/15 Calorie Row
75 Double Under

T1: kipping HSPU or Seated DB Press and other modified movements if necessary.

T2: As Written

T3: 15 deadlifts 225/155 instead of…

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Monday August 31, 2020

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IRON MILE|MAYHEM 9.1

Warm Up: 8 min

1 min bike (45 sec seated/15 sec standing)
10 bench press (empty bar)
15 band pull aparts
10 wall angels
10 db goblet squats

Strength: Bench Press 3×2, 5×3@80%

– Complete a set every 90 seconds, on the 4th – 8th set complete 3 reps –

* Use same weight for all 8 sets

Workout: Fibonacci Fran

1-2-3-5-8-13-21
Thruster (95/65)
Pull-ups

T1: Try to…

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Friday August 28, 2020

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IRON MILE|MAYHEM 8.5

Warm up: 7 min

1:00 bike

5/5 db snatch

5/5 db push press

5/5 db front squat

Then

:30 pigeon each side

:30 lat stretch each side

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