Its Christmas Week and everyone’s schedule will be all over the place. We have one class on Christmas Eve at 10 am. We will be doing a fun version of the “12 Days of Christmas” workout. Christmas Day we will be closed and have our normal 10 am Class Saturday the 26th.
IRON MILE WILL REMAIN OPEN AND ACCEPTING NEW MEMBERS. PLEASE CONTINUE TO DISINFECT YOUR EQUIPMENT AND MAKE SURE TO RESERVE A SPOT AT YOUR CLASS WITH THE BUTTON BELOW:
CLICK TO RSVP NOW!
IRON MILE|MAYHEM
WARM UP:
3 min any machine
into 3 rounds of
10 DB Snatch
10 DB Pendlay Rows
-then-
:30 Pigeon Each Side
:30 Iron Cross Each Side
:30 Tricep Pull Each Side
Strength: Halting Power Snatch (:02 hold at the knee)
3-3-3-3 (Goal is to snap the barbell into position overhead at the same time feet hit the floor)
Workout: 12 Min AMRAP
5 right arm clean and jerk + turkish get-down and up
5 left arm clean and jerk + turkish get down and up
10 Right arm db snatch
10 Left arm db snatch
15 Farmer Hold Right Leg Reverse Lunge (2 DBs)
15 Farmer Hold Left Leg Reverse Lunge (2 DBs)
t1: scale as needed
t2: 50s/35s
t3: go faster
EXTRA:
100 cal bike+50 Empty Barbell Curls+100 Ft anchored sit ups