Workouts

We are bringing back an outdoor class option on Wednesdays and Fridays at 7:30am. Meet at Federal Hill and don’t forget to reserve your spot in Zen Planner! Workout of the Day 800 M Run 30 Back Squats (bar starts on the ground) 15 Burpees over the Bar (not bar facing)  Rest 2 minutes  600 M Run 20 … Read more

Workout of the Day Strength:  EMOM for 8 Minutes 2 Clean and Jerks  Workout: Every 3 minutes for 12 minutes____ DoublesMax Clean and Jerk  Fitness: 95/65 (40 Doubles)  Performance: 155/105 (60 Doubles)  Work to get heavy on your Clean and Jerks.  The difference in the loading from fitness vs. performance is based on the goal of the tracks.  … Read more

Hero Workout: SHIP 7 Squat Cleans (185/125) 8 Burpee Box Jumps (30/24) 9 Rounds  Time Cap 25 Minutes The Squat cleans are heavy and the burpee box jumps are high- please use a progression if the rounds will take longer than 2 minutes a piece.  The Squat cleans do not have to be unbroken, but you should … Read more

Strength Take 8 minutes to find a heavy 2 rep power snatch Workout of the Day Buy in: 400 M Run  9 Power Snatch 12 Box Jumps 5 Rounds  Cash out: 400 M Run  Fitness: 95/65Performance: 115/75 At-Home Drive Buy in: 400 M Run  20 Alt DB Snatch 15 Push ups 5 Rounds  Cash out: 400 M Run 

Workout of the Day At 0:0015 KB Swings 15 Burpees20 Back Rack Lunges  at 3:00 30 KB Swings 30 Burpees20 Back Rack Lunges  at 9:00 60 KB Swings 60 Burpees20 Back Rack Lunges  18 min Time Cap  Choose a load on the back rack lunges where you each round is unbroken and you can safely get the bar off your … Read more

Workout 30 Pull ups 40 Push Press50/60 Cal Row  Rest 5 Minutes  20 Pull ups 30 Push Press 40/50 Cal Row  22 min Time Cap  Fitness: 95/65Performance: 115/75 (If you want higher volume for the pull ups hit 2 rnds of the first rep scheme. So 30-40-50/60 for both rounds) At-Home Drive 30 Bentover DB Rows 30 Push Press 800 M … Read more

Our Current Safety ProtocolsATHLETES-Everyone gets a temp check at the door.-Every must wash hands when entering the gym and wear a mask.-We maintain a minimum of 8-12 feet of distance in workouts.-Classes will be 45-50 minutes to allow for cleaning and social distancing. PROGRAMMING-Fitness is the goal, but health is our top priority.  We will … Read more

We learned a ton this week and could not be more excited about being open and seeing everyone again.  It feels great to have community and fitness back together again.  Everyone has been respectful with mask wearing and following our guidelines.  Please keep it up! Just because you are not scared does not mean others … Read more

Strength In 12 minutes Find a Heavy 5 Rep Front Squat (from the floor) Then hit that same weight for 5/5/5 Workout  16-14-12-8Front Squat ___Doubles after each set  Fitness: 60Performance: 75 **No prescribed weight today.  Choose a load where the set of 16 is not unbroken- Heavy  At-Home Drive Strength   10 DB Front Squats 15 Glute Bridges 12min AMRAP … Read more

As we start to prepare to lift weights again we need to take a few things into consideration.  As an athlete you should be approaching this with a plan.  How often did you strength train during quarantine? What is your goal coming out of quarantine?  For the sake of this article we are going to … Read more