Workouts

Please login to ZenPlanner to reserve your spot in class or for open gym. Please only reserve one spot per day and un-reserve at least one hour before the start of class if you won’t be able to attend. Workouts for our Workout of the Day, DRIVE, GarageFit, and Demand can be found on sugarWOD. … Read more

To reserve your open gym spot, please login to Zen Planner. To see IA’s suggested workout for today in open gym, please login to SugarWOD. If you are a member who has not logged into SugarWOD before, please email federalhill@industryathletics.com for the password.

Workout of the Day Buy in: 1,500 M Bike25 Deadlifts 50 Single Arm DB Push Press Rest 3 minutes Buy in: 1,500 M Bike 20 Deadlifts 40 Single ARM DB Push press Rest 3 minutes Buy in: 1,500 M Bike 15 Deadlifts 30 Single ARM DB Push Press Fitness: 155/105 (1,200 M Bike) Performance: 225/155 … Read more

Workout of the Day 20 min AMRAP 12 Box Jumps 100 M Row 12 Overhead Squats (95/65) **Add 100 M to your row on each round Fitness: Front Squats (95/65) Performance: Overhead Squats (95/65) Athletes: The load on the OHS should be something you can move for 12 in a row.   This is a workout … Read more

Workout of the Day Strength 3 Negatives (2 second pause at 90 on each rep) 10 Leg Raises (laying flat on the ground) 6 Rounds Workout For 14 minutes Even Minutes:9 Sit ups 10 Hand Release Push ups Max Power Cleans Odd Minutes: Rest Fitness: 95/65 Performance: 185/125 Athletes: The fitness track is meant to … Read more

Workout of the Day Strength Front Squats 5/5/5/5/5 (same weight across) Workout 100 Air Squats 200 Doubles 1,000 M Row 12 min Cap Fitness: 800 M Row/300 Single Unders Athletes: We have not hit heavy squats since are 20 rep cycle.  A true 5×5 should take 15 minutes or more.  Challenge yourself with the first … Read more

Workout of the Day Strength Snatch Grip Deadlift with a shrug 3/3/3/3/3/3 (build up to 110% of 1 RM) Workout 9 Burpee Box Jump Over 24 Hang DB Clean and Jerk (12 per side) 12 min AMRAPScore = Total Reps Athletes: Our snatch work is similar to last week, but we are adding a shrug.  … Read more

Capacity 20 Cal Bike 10 Burpees 20 Air Squats 5 Devil’s Press Rest :30 10 Rounds

Workout of the Day Strength Spend 15 minutes building up in weight across Push Press4/4/4 Push Jerk 3/3/3 Split Jerk2/2/2 Workout 15 Push Jerk 21/18 cal Row 3 Rounds Fitness: 95/65 (18 reps) / 18 cal rowPerformance: 175/115 / 21 cal row 9 min Cap DRIVE EMOM for 8 minutes 6 Burpees Max Double DB Thrusters … Read more

Workout of the Day 4 on 1 off for 5 Rounds 21 Goblet Squats 18 Burpees15 Box JumpsMax Pull ups or Bar Muscle ups Fitness: Pull ups/Ring Rows / 15 Burpees Performance: Bar Muscle ups DRIVE 21 Goblet Squats 15  Sprawls 12 Bentover DB Row (2 dbs) Rest 1:00 6 Rounds