Workouts

Workout of the Day “Pink Starburst“ 21 Deadlifts 500 M Row 18 Deadlifts 500 M Row  15 Deadlifts 500 M Row **Lower the weight 15 Power Cleans 400 M Run 12 Power Cleans 400 m Run 9 Power Cleans 400 M Run Fitness: (400 M Row) 21-18-15 for both sets (185/125 (95/65) Performance: 225/155 (135/95) … Read more

Workout of the Day Skill Work 10 Banded Fire Hydrant10 Banded Kickback10 Banded Hollow Hold10 Reverse Plank Alternating Leg Lifts Cycle through for 10 minutes Workout 16 min EMOM  Min 1: 21 Wall Ball Min 2: 15 Burpees Min 3: Max Effort Pull up Min 4: Rest Fitness: 12 Burpees (ring row) Drive Skill Work … Read more

Workout of the Day “House of Pain” 5:00  on 2:00 off for 4 Rnds: 50 Doubles 400 M Run Max Snatch Fitness: (12 Front Rack Lunges + Max Power Snatch) (add weight every other round) (75/55) (95/65) Performance: Squat Snatch (115/75)(135/95)(155/105) (185/125) Drive “Up Up Down” 7 Devil Press 14 Double DB Bentover Row 5 … Read more

Workout of the Day Skill WOD :30 on :30 off – 4 Rnds Strict Single Leg Toes to Bar 1 min Rest :20 on :40 off – 4 Rnds Max Toes to Bar “Jump Around” 6 Burpee Box Jump Over 18 Single Arm DB Hang Clean and Jerk 8 Rnds 16 min Cap Drive Strength … Read more

How Anthropometrics and Hip Positioning Can Determine Your Ideal Squat Variation In honor of the IA community continuing to squat its tailbone off each Tuesday for the next few weeks, I thought we’d briefly address why the squat, a movement so seemingly simple and non-complex, is a deceptively special snowflake.  If you take a second … Read more

Workout of the Day Strength 20 Rep Back Squat Athletes: Week 3, you should be adding 5, 10 or 20 lbs this week! WOD 12 minute Flush 400 M Run 16 Lunges (goblet lunge for extra challenge) 8 Strict Pull ups or Ring Rows Drive Strength 20 Push ups 20 Russian KB Swings 4 Rnds Workout … Read more

Workout of the Day “Filthy Fifty’s Alter Ego“ In a 12 minute Window: 70/60 Cals on the Bike 50 KB Swings 50 Push ups 50 Single Leg V ups Max Cals on Bike Rest 5 minutes (switch/clean bike or rower) In a 12 minute Window: 70/60 Cals on the Rower 50 KB Sumo Deadlift High … Read more

Capacity Buy in: 200 M Double Farmers Carry  400 M Run x 5 Rest 1:00 after each round  Buy in: 200 M Double Farmers Carry  500 M Row x 5 Rest 1:00 after each round 

Workout of the Day Strength Find a heavy 3 Rep Thruster  “Trick” 400 M Run  12 Thrusters  3 Rnds  Fitness: 95/65 (18 thrusters)  Performance: 135/95  Drive “Feeling Witchy” 0-10 minutes  1,500/1,200 M Bike  40 Wall Balls (20/14) 2 Rnds  10-20 minutes  15 Burpees 20 Double DB Power Clean (35/20) 3 Rnds  20-30 minutes  12 Sit … Read more

Workout of the Day Skill Work  Every 2 minutes for 10 minutes:  10 Hip Quadruped Hip Circles (10 per side)  10 Bird Dogs (10 total)  Max DB Weighted Glute Bridge  Workout  30 DB Alt Hang Snatch  25/20 Cal Row 20 Burpees  3 Rnds  15:00 Cap  Drive Skill Work  Every 2 minutes for 10 minutes:  12 … Read more