Workouts

Endurance  1 Mile Run 5 min Rest 3 Rounds  **A 3 mile run should feel easier than this workout. We are asking you to run an uncomfortable pace for each mile.  So if your PR, best mile time is 7:00 you should push for 7:30 or 7:20 pace.  Just enough to recover and try to maintain that … Read more

We are in a hard spot, the gym is closed and we are trying to adjust our model to help serve our community. In the midst of all this, our community has given back so much… -People have made AMAZING one time donations-Members have kept their memberships active as we go digital-Coaches have given up … Read more

Zoom LIVE Workout Link is on SugarWOD Strength  8 Half Kneeling KB Chop and lift- https://www.youtube.com/watch?v=12RTaiHk2Gc8 Single Arm Pull over- https://www.youtube.com/watch?v=4la2pze24R420 alternating bicycle crunch4 rounds  Hot and Heavy  20-18-16-14-12-10-8-6-4-2Alternating DB Snatches (DB comes from the floor) *After each set hit 8 single arm thrusters (4 each arm) 

Zoom LIVE workout link is on SugarWOD Swing and Press 200 M Run 10 KB Swings 10 DB Floor Press (or Pike Push ups)  200 M Run 10 KB Swings 10 Push ups  22 min AMRAP Score Rounds + Reps  ENDURANCE  20 Pistols :30 Side plank on each side   800 m RunRest 2 minutes  3 Rounds  Score total time try to make the … Read more

Zoom LIVE workout link is on SugarWOD “To The Limit” 4 Rounds 1 Min- Max Meters on Rower, Bike or Sumo Deadlift High Pull 1 min Max DB Shoulder to overhead1 min Max Doubles 1 min Max Gate Swings – GATE SWINGS1 min Leg Lift (lay on back straight legs up and push hips off the ground) 1 min Rest  Core  Min. 1) PlankMin. … Read more

Endurance Workout  200 M Sprint Jog 1:00 10 Rounds  Score Total Time (put total distance in notes if you can keep track!) Gymnastics Workout  EMOM for 10 minutes 5-10 Pull ups, Negatives or ring rows  

Zoom Links are on SugarWOD! Workout Buzzer Beater3:00 on 1:00 off until you finish  10 Goblet Lunges  10 Double DB/KB Clean (from the ground) (go single if you only have one)  10 Sit ups  15 Goblet Lunges  15 Double DB/KB Clean 15 Sit ups  20 Goblet Lunges 20 Double DB/KB Clean20 Sit ups  25 Goblet Lunges 25 Double DB/KB Clean25 Sit ups 30 Goblet Lunges 30 Double DB/KB Clean30 Sit … Read more

IA Family: During the ongoing COVID-19 closure, we threw a lot at you in terms of what you can expect from us. We wanted to share a more concise document detailing what we are offering members who are willing and able to continue paying their memberships. Below we have broken down what we are doing … Read more

Zoom Links are on SugarWOD! Workout 400 M Run20 Russian Swings10 Ring Rows, Pull ups, or Bent Over DB Rows 3 Rounds  Rest 2 minutes  200 M Run 10 1 Arm Thrusters 10 Burpees 3 Rounds  Core 6 Rounds10 opposite knee/opposite elbow mountain climbers:20 High Plank10 Hollow Rocks:20 Hollow Hold Rest 1 minute

Endurance Run a 5K  Gymnastics  Find a pull up bar, a tree branch or rings :30 Max Pull ups :30 Max Push ups :30 Hold the bottom of a squat 1:00 Rest 6 Rounds