Friday July 10, 2020

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!

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Warm up

3 rounds

10 pull-ups shrugs

10 kipping knee raises

5 barbell front squats

5 barbell good mornings

Then :30 squat stretch

3 rounds

5 pull-ups

5 barbell ohs

5 kb swings

5 barbell should to overhead

Strength: Deadlift

Go for a heavy 5 rep. Not a max. Just a quality very heavy set.

Workout:

3 rounds(8 min cap)

18 pull-ups

18 ohs

At 10:00

3 rounds(8 min cap)

18 American KB swings

18 shoulder to overhead

T1: up to 75/55 and modify movements

T2: 95/65 and 53/35

T3: 115/75 and 53/35

Workout inspired by Mayhem

Thursday, July 9th, 2020 at 10:14 pm / WODS