Workout of the Day


Strength + Accessory

Every 2 minutes for 8 minutes:

5 Goblet Drop Lunges/ side (standing on plate)

6 Hip Circles on each side (on hands and knees) 

Max Bird Dogs


The Randall Run Down


800 M Run

 30 Pull ups 

30 Double DB Deadlifts 


400 M Run 

20 Pull ups 

20 Double DB Deadlifts 

16 min cap 


Fitness: Pull ups (35/26) 

Performance: Chest to Bar (50/35)  


Drive


Strength + Accessory

Every 2 minutes for 10 minutes 

10 Goblet Lunges (KB or DB) 

5 Hip Circles on each side 

Max Bird Dogs


Workout 

800 M Run 

30 Double DB Deadlifts 

600 M Run 

20 DB Deadlifts 


400 M Run 

10 DB Deadlifts 


Workout of the Day


“Stripes”

5 Rounds

3 min AMRAP  

6 Power Cleans 

6 Push Press

12 Air Squats  

Rest 1:00 


*Pick up where you left off. 

Score = total rounds and reps

Fitness: 95/65

Performance: 115/75


Drive


5 Rounds

3 min AMRAP  

12 Single DB Power Cleans (6 per side) 

12 Single Arm DB Push Press (6 per side) 

20 Air Squats  

At the end of each 3 min AMRAP: 

:30 plank \:30 Rest 


Workout of the Day


Quality Work:

Cycle through for 8 minutes:

10 Russian Swing 

10 Goblet Box Step Up 

10 KB Plank Drag Through


Interval Work:

5 Rounds:

400 m Run

__ T2B

:60 Rest


Performance: 15 T2B

Fitness: 12 T2B


Drive


20 min AMRAP 

20 Single KB Squat Clean 

20 Sit ups 

20 Wall Balls 

20 Russian KB Swings 

200 M Run 


Workout of the Day


Just Keep Squatting

For Time:

20 Power Cleans 

20 Thrusters 

20 Push Press 

20 Front Squats 

20 Hang Power Snatches 

20 Overhead Squats


*On the Minute: 5 Burpees*

22 min cap 

Fitness: 75/55

Performance: 95/65


Drive


4 min AMRAP 

10 Single Arm DB Thrusters (5 per side) 

50 Doubles (double jumps with no rope) 


2 min REST 


4 min AMRAP 

20 Single Arm Cleans 

200 M Run 


*2 Rounds*


Core Work 

10 Side plank Switches 

20 Russian Twists 

:30 Low Plank

6 Rounds


Workout of the Day


In a 10 minute Window:

3,000/2,500 M Bike 

3:00/2:30 Low Plank 


(break this up however you choose, your goal is to accumulate the total in less than 9 minutes) 


*In class, we will take 3-5 minutes to transition between each section. 


In a 10 minute Window:

15 DB Floor Press 

15 Double DB Bentover Row 

10 Crush Grip Pallof Press 


Cycle through for 10 minutes.


Drive


Core Work 

20 Flutter Kicks 

10 L Crunches

10 Crush Grip Pallof Press 

5 Rnds 


Workout 

10 DB Cleans 

10 Air Squats 

10 Sit ups 

12 min AMRAP 


Workout of the Day


Pull ‘n’ Peel

Partner Workout:

(switch after full rounds)

18/14 Cal Row

12 Deadlifts 

6 Burpees over the Bar 


24 min AMRAP 


Fitness: 155/105 

Performance: 185/125 

Athletes: Interval Training today! Grab a partner and try to get each round done in 2 minutes or less. 


Drive


Strength Work 

10 Split Stance Russian Swings (per side) 

10 Push ups 

10 Double-handed KB Curls 

*cycle through at your own pace for 10 minutes 


Workout 

Every 3 minutes for 12 minutes:

 400 M Run 

Max KB Swings 


Workout of the Day


“Boomerang”

400 M Run 

24 Single Arm DB Push Press  

200 M Single Arm Farmers Carry 

3 Rnds 


Fitness: 35/20 (35/26) 

Performance: 50/35 (53/35) 

17 min Cap 


*Rest*


Core Work 


:30 Flutter Kick 

:30 Single Leg V ups 

:30 Rest 

:30 Reverse Plank 

:30 Hollow hold 

:30 Rest 

3 Rnds 

Athletes: For the farmers carry at HE we will do the regular 200 M route and run the 400 M route across the street.  Athletes at Fed Hill we will run the 400 M route to cross street and farmers carry the 200 m route towards Jackson. 


Drive

200 m Run

24 Single Arm DB Push Press (12/side)

100 M Single Arm Farmer’s Carry

5 Rnds


Interested in gymnastics coaching from an elite gymnast?

Our very own Coach Candace is here for you!!



Click HERE to sign up!

First you’ll select one of two tracks:
Pull-ups
or
Inverted (Handstand, Handstand Push-Ups, Handstand Walking)

In the first week, you will meet with Coach Candace for a 45min consult/training session.

This will be followed by 3 personalized training sessions per week for 10 weeks via TrueCoach. You will meet as a group once a week for a 45min session on either Tuesday at 7:30am or Thursday at 6:30pm.

This Gymnastics Course kicks off on Monday September 28th.

The cost to you is two installments of $100. You will be charged on the 1st and 5th week of the course.

Click HERE to sign up!

If you have any questions or concerns, please do not hesitate to simply respond to this email (or directly email federalhill@industryathletics.com). 


Workout of the Day


“Ferris Wheel”


AMRAP 6

Buy in: 10 Bar Muscle ups or 20 pull ups 

10 Thrusters  

10 Burpees 


*Rest 3* 


AMRAP 6

Buy in: 10 Bar Muscle ups or 20 pull ups 

10 Front Rack Lunges

10 Sit ups 


*Rest 3*


AMRAP 6 

Buy in: 10 Bar Muscle ups or 20 pull ups 

10 Back Squats 

10 Burpees


Fitness: 75/55 

Performance: 95/65

Score Total= Total Reps, including buy in reps of muscle ups or pull ups 


Athletes: Your buy in should not be longer than 2 minutes.  The volume of bar muscle ups and pull ups is high.  Bring the number down if the buy in is taking too long.  You should at least 4 minutes to attack each AMRAP. This is meant to be an aggressive sprint as the rest should give you enough time to attack the next piece. 


Drive


AMRAP 7

Buy in: 30 Opposite hand opposite foot v ups 

10 Thrusters  

10 Burpees 


*Rest 2* 


AMRAP 7

Buy in: 30 Opposite hand opposite foot v ups 

10 Goblet Lunges 

10 Sit ups 


*Rest 2*


AMRAP 7

Buy in: 30 Opposite hand opposite foot v ups 

10 Goblet Squats 

10 Burpees