Wednesday July 8, 2020

MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:

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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

*workout designed or inspired by Mayhem. Mayhem programm…

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Tuesday July 7, 2020

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!

MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:

CLICK TO RSVP NOW!

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 UpRead More

Monday July 6, 2020

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!

MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:

CLICK TO RSVP NOW!

WARM UP: 12 MIN FLOW

:90 bike or 200m run

10/10 Single Leg RDLs

20 Deadbugs

:30 Bar Hang

WORKOUT: 2 sets

3 rounds

15/12 Cal BikeRead More

Friday July 3, 2020

Make sure to reserve a spot at your class:

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Warm up: 9 min amrap

12 kB RDLs

Bear Crawl down and back

24 plate jumps

30 min partner AMRAP

30 hollow rocks

27 cal bike

21 deadlifts 225/155

15 deadlifts 275/185

9 de…

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Thursday July 2, 2020

Make sure to reserve a spot at your class:

CLICK TO RSVP NOW!

Warm up: run 800 m
:10 hanging shrug hold
10 hanging shrugs
:10 push up shrug hold
10 push up shrugs
10 pvc pass throughs
Squat hold+10 pvc pass through

Workout: 30 minute clock
0-3 min:
500 m, 450 m ski or 400 m
run
3-6 minutes
21 unbroken thrusters

Final round: max unbroken
thrusters reps are
Subtracted from seconds
To complete distance to
Calculate score

T1: up to 75/55 unbroken not necessary
T2: 95/65
T3: 115/75