Workouts

Endurance  20-1 Burpees200m Run after each set 20 burpees200m run19 burpees200m run…etc Athletes: Lets get sweaty! Be sure to record this one in SugarWOD so we can fist bump the effort!  Gymnastics WEEK 2 of working on handstands Option 1:8-10 attempts Handstand Floaters If you are working on your freestanding handstand then attempt this exercises.  … Read more

Join us on Zoom at 7:30am, 12:00pm or 5:00pm “Top It Off”  3 minutes on :30 Rest20 Shoulder Taps 200 M Run 8-10 Single Arm Devil’s Press Max V ups6 Rounds Athletes: Be sure you find a pace you can stick with.  The devil’s press have a range because they will be the deciding factor on how much time you … Read more

Join us on Zoom at 12:00pm or 5:00pm Strength 4 Single Arm Plank Isometric Hold (hold for 5 seconds on each rep) (4 per side)6 High Box Jumps or Tuck Jumps  10 Single Leg Glute Bridge (10 each side) 4-5 Rounds depending on loads “Walk It Out” 20 Walking Lunges (go weighted for more of a challenge) 16 … Read more

Join us on Zoom at 7:30am, 12:00pm, or 5:00pm Don’t forget to put your Annie time in SugarWOD today! “Choose Your Flavor”  75 Burpees100 Alt DB Snatch 175 Air Squats  **Complete in any order you choose. 30 min Cap** Tell us your scheme in SugarWOD!  Athletes: Be sure to get the lower back warmed up and ready … Read more

Today on Zoom:9:00am Yoga with Coach Laura3:00pm Book Club with Kelsea Endurance Sundays are for Sprints200 M SprintRest :6010 Rounds  Get after the speed and power today.  This can be as hard as you want to make it!  Gymnastics  Warm up 10 Scap Pull ups10 Single Arm DB Pull overs 10 Unweighted Gorilla Rows 4 Rounds Pulling Strength … Read more

Workout with your IA fam on Zoom at 9:00am today!! Mystery Jump 30 DB Push Press 30 Russian KB Swing 30 Box Jump or Knee Jump or Quarter Squat Jump  40 DB Push Press 40 Russian Swings 40 Prison Air Squats  30 DB Push Press30 Russian Swings 30 Box Jumps or Knee Jump or Quarter Squat Jump  40 DB Push … Read more

Workout with your IA fam on Zoom at 12:00pm or 5:00pm today!! Venti 6:00 on 1:00 off – 4 Rnds 600 M Run 30 Alt DB Snatch Max DB Front Rack Lunges  Get your running shoes ready! The 600 m should take about 3:00 minutes.  Then we come in for 30 alt DB snatches from the ground. The … Read more

Endurance 5K Retest  We did a 5K run 5 weeks ago.  We have been hitting the runs hard.  Look up your old score and try to beat yoru time!  Gymnastics 3 Inchworm V2 Hold the hollow 10 High Plank Circles Both directions10 T Push ups 3 Rounds Option 1: 8-10 attempts Handstand Floaters  If you are working on … Read more

Workout with your IA fam on Zoom at 7:30am, 12:00pm, or 5:00pm today!! Strength  Every 2 minutes for 10 minutes 10-15 Push ups 8-12 Strict Press (each side) Max Low Plank hold  Get Up to Get Down  1 min on :30 off 8 Hang Squat Clean (R)Max Burpees1 min on :30 off 8 Hang Squat Clean (L)Max Burpees  5 Rnds … Read more

Workout with your IA fam on Zoom at 12:00pm or 5:00pm today!! Bend and Snap 9 Reverse Burpee12 Goblet Good mornings 15 Sit ups 18 Glute Bridges (solid 1 second pause at the top of each rep) 400 M Run 5 Rounds  Athletes- we have a few different movements in the mix today.  The reverse burpee as plenty of … Read more