Workouts

Workout with your IA fam on Zoom at 7:30am, 12:00pm, or 5:00pm today!! Snap, Crackle, Pop 24-21-18-15-12-9-6-3Thruster (single or double) KB Swings   30 Double Unders after each set  *Starting off Monday with a bang! Thrusters and KB Swings are a great combo.  We have flexion and extension of the hips at slightly different angles and depths.  … Read more

Join us on Zoom today (link in SugarWOD): 9:00am- Yoga with Coach Laura3:00pm- Book Club with Kelsea Another Hill Workout! 1 Hill Sprint (max time on the hill should be :20)5 Push ups on the hill Walk back down 20 Rounds  **Hills can be a great source of speed and power.  Attack it today!  Gymnastics  10 Ring … Read more

Live Zoom Class at 9am! Link on SugarWOD. Core to the Max Four minutes on 1 minute off for 5 Rounds 400m Run14 Suitcase DL (ideally 2 DBs, it not go 10 per side)  14 DB Hang Power Cleans (ideally 2 DBs, it not go 10 per side) Max V ups 

Jump on Zoom and hit this workout with us at 12:00pm or 5:00pm. Link on SugarWOD. Tiger Balm 3 Minutes at each section  12 Burpee Broad Jump (4 feet- be sure to mark 4 feet and get over the line) Then step back lunge to the starting point (should be 1 lunge on each leg) Max KB Sumo … Read more

Endurance 1.5 Mile Run 5 min Rest 3 Rounds  **Similar to a workout we did 3 weeks ago with a little more volume! Push the pace on the 1.5 mile run.  Rest enough to recover and try to maintain that pace.  Score total time including rest and post splits to comments!  Gymnastics  20 Alternating Shoulder Taps (Box Pike … Read more

Jump on Zoom and hit this workout with us at 7:30am, 12:00pm or 5:00pm. Link on SugarWOD. Strength 16 Bulgarian Split Squat (8 each leg) (try to go weighted) 16 Single Arm Bent Over Row (8 each leg) 3 Rounds **If your load is light or heavy adjust reps to make it a challenging strength piece Ladder of 5s 10 … Read more

Jump on Zoom and hit this workout with us at 12:00pm or 5:00pm. Link on SugarWOD. Walk Before You Jump 400 M Single Arm Farmers Carry 100 Double Unders50 Push ups3 Rounds  **The workout today looks simple, but will be very challenging.  The stimulus will be completely different from yesterday.  Today the heart rate will spike … Read more

Jump on Zoom and hit this workout with us at 7:30am, 12:00pm, or 5:00pm. Link on SugarWOD. Split the Difference  From 0-10 1 Mile Run Max Single Arm Thrusters  10-12 rest 12-221 Mile Run Max Single Arm Hang Clean and Jerk  **The goal here is to put out a mile time that it is about 75-80%.  Somewhere between 6-8 … Read more

Yoga with Coach Laura LIVE on Zoom at 9am!IA Book Club LIVE on Zoom at 3pm!Link on SugarWOD Endurance Workout  Run 400m100 EasyRun 300m100 EasyRun 200m100 EasyRun 100m100 Easy Then Run 1 Mile but for every minute 10 seconds of tuck jumps Gymnastics  10 Ring Rows or 5 Pull ups8 Jumping Pull ups :30 Iso Push up … Read more

Workout with Coach Laura LIVE on Zoom at 9am! Link on SugarWOD. Strength  Every 2 minutes for 10 minutes 5 KB Windmills (5 per side) 10 KB Squat Cleans (2 hands, 1 KB)   Steps and Swings  20 KB/DB Overhead Lunge (10 per side) 40 Double Unders 20 Russian KB Swings 5 Rounds 20 min Cap