Simple workouts are often overlooked in efficacy and necessity.
~Coach Ben
MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:
IRON MILE|MAYHEM
Warm Up:
4 minutes any machine
then
4 rounds
10 walking lunges
10 step back lunges
10 push-ups to downward dog
10 PVC passthroughs
Strength: Snatch (full is implied)
10 Min EMOM (after 3-5 warm-up/building reps)
1 snatch
Workout:
Every 4:00 x 20:00
5 devil press 50/35’s
20/15 cal on any machine
Score is total time worked
T1: adjust weight and reps as needed
T2: as written
T3: 3 Squat Snatch instead of devil presses 205/135
EXTRA WORK: FOR THOSE WITH EXTRA ENERGY, MOTIVATION, OR WANTING MORE FOR WHATEVER REASON
Strength:
Hammer Strength Shoulder Press 4 sets of 10-12 Reps
Dumbbell Front Raise 4 sets of 10-12 Reps
Endurance:
1 mile Run
30/20 Strict Pullups
800 m Run