Take 15 minutes
Build to a heavy Set of 6 deadlifts 


6 Toes to Bar
8 Deadlifts 
14 Box Jumps
10 min AMRAP 

Fitness: 155/105
Performance: 205/135
Open: 225/155

Athletes:  The deadlifts do not have to be unbroken.  Work to find a heavy set of 6.  For the workout the deadlifts should be completed in :30 or less each round. 


400 M Run 
30 Air Squats 
20 Alt DB Push Press (hold two DBs press with one arm/10 each arm) 
10 Ring Rows 
5 Rounds 

**Try to hit each round at 5 minutes or less.  Time cap 28 minutes**


40 Cal Row 
35 Barbell Push Jerk 
30 Single Arm DB Push Jerk (15 per side) 

Rest 4 min (lower weight on BB) 

40 Cal Row 
35 Barbell Push Press 
30 Single Arm Push Press (15 per side)

Rest 4 Minutes (lower weight on BB) 

40 Cal Row  
35 Barbell Thrusters
30 Single Arm DB Thrusters (15 per side)  

Fitness: 35 Cals (115/75) (95/65) (45/35) 
Performance: 40 Cals (135/95) (115/75) (95/65)
Open: 50 Cals (155/105) (135/95) (115/75)

32 Min Cap 

Athletes: Today we go from a heavier load down to a lighter load on the barbell and our DB load stays the same as the movement changes..  We are estimating each pice to take 8 minutes or less so we placed a 32 minute cap on the workout. Choose your loads accordingly.  


Pulling Test 
5 minute Pull Test 
-Seated Barbell Pull ups
-Pull ups
-Muscle ups 


2 Burpee Box Jumps
6 Hang Power Cleans 
4 Burpee Box Jumps
6 Hang Power Cleans 
6 Burpee Box Jumps
6 Hang Power Cleans
…continue the pattern 
12 min AMRAP 

Fitness: 95/65 (keep it light to keep heart rate up) 
Performance: 165/110
Open: 185/125 

Athletes: Lets continue the PR train as we wrap up our pulling cycle.  Do not come out to hot, pace yourself with attainable sets and make a run at the end of the 5 minutes.  For the workout choose a heavish power clean.  Something where the first few sets are unbroken then you might have to break them up. 

Good luck to all the IA members participating in the OCMD Spartan Race today!!


AMRAP 15:00:
30 Power Cleans 
30 Box Jumps 

Break up the reps however you want.  The power clean load should be something that you can do 10 reps at a time with when you are fresh. 

Rest 5:00

AMRAP 15:00:
30 Calorie Row
15 Handstand Push-Ups

Break up the reps however you want.  Strict or kipping is ok and scale up to one abmat.  Change volume for wall walks or use Heavy DBs for a seated press. 

Fitness: 95/55 
Performance: 135/95
Open: 155/105

: Find a friend and lets have fun with these two 15 minute AMRAPs. Remember we will have plenty of modifications and progressions for HSPUs!  


Buy in: 800 M Run 
70 Air Squats 
60 KB Swings 50 Sit ups
40 Burpees
30 DB Front Squats (2 DBs)
 20 DB Push Press (2 DBs) 
10 Devil’s Press (2 DBs) 

24 min AMRAP 
**Only run once, see how far you can get into the 2nd round.**


400 M Run
30 Air Squats  
25 Pull ups
25 Burpees 

400 M Run 
30 Air Squats 
20 Pull ups
20 Burpees
400 M Run 
30 Air Squats 
15 Pull ups
15 Burpees

400 M Run 
30 Air Squats 
10 Pull ups
10 Burpees 

26 min Cap 

Fitness: Air Squats 
Performance: Air Squats 
Open: 35/26 Goblet Squat (chest to bar)


Every 5 Minutes for 5 Rounds
___ C2 Bike Cals 
50 Double Unders
5 Deadlifts
*Build in Deadlift Weight Each Round* 

Fitness: 25 Cals (15 Deadlifts) 
Performance: 30 Cals 
Open: 35 Cals 

Score= Weight on final set of deadlifts 

Athletes: Different style of work out today.  We are building up in load each round to work to a heavy set of 5 deadlifts under fatigue.  It should be a load that you can CONTROL your position in.  Feel free to do singles.  You should have 1:00-1:30  for your 5 heavy deadlifts each round.  Start at about 70% of your 1 RM. 

Mobility Class will be taking the month of October off. Classes will resume wednesday nights in November!


15 Push Jerks 
30 Sit ups
3 Rounds
Rest 3 minutes 

30 Wall Ball 
200 M Farmers Carry 
3 Rounds
Fitness: 115/75
Performance: 155/105
Open: 175/115
26 min CAP 

Athletes: Two medium range pieces today with a 3 minute rest to work in some recovery.  For the first piece challenge yourself with the weight that you choose for the push jerks.  It should NOT be unbroken for all three rounds. For the second part the 200 M Farmers carry should be unbroken or close to it. 


Pull Up
Every 2 minutes for 10 minutes 
5 Negatives 
10 Barbell Rows (Bar in the pull up rig, row chest to bar) 

Muscle Up
Every 2 minutes for 10 minutes 
5 Transitions on the low Rings 
3 Muscle Ups (QUALITY) 


400 M Run 
500 M Row 
30 DB Snatch (you do not have to alt) 
3 Rounds 


Athletes: Last week to lock in that pulling technique, next week we test! For the workout get a good pace and try to keep rounds between 5-6 minutes. 

Federal Hill Gym News!
Starting 9/30, we will have an 8:30am class on Mondays. Child care will be provided at the 8:30am class on Mondays and Wednesdays.


Front Squats with a pause (Pause for 2 seconds in the bottom of each rep) 
3/3/3/3/3 (50-60% of 2 RM) 


4 min on 1 Off
18 Power Cleans 
18 Front Squats
Max Push Ups 

4 min on 1 Off
17 Power Cleans  
17 Front Squats 
Max Push ups

 4 min on 1 Off
16 Power Cleans 
16 Front Squats 
Max Push ups 

Fitness: 95/65
Performance: 115/75
Open: 135/95 

Athletes: This week we De-Load on the Front Squats to get ready to test our new 2 RM next week! For the workout choose a weight that allows you to have 1:00-:30 for the push ups each round. 


Every 5 minutes for 25 minutes 
12 Burpee Box Jumps
24 DB Box Step ups
200 M Run 
Max Wall Balls