Join us on Zoom at 12:00pm or 5:00pm


Strength


4 Single Arm Plank Isometric Hold (hold for 5 seconds on each rep) (4 per side)
6 High Box Jumps or Tuck Jumps  
10 Single Leg Glute Bridge (10 each side) 
4-5 Rounds depending on loads


“Walk It Out”


20 Walking Lunges (go weighted for more of a challenge) 
16 Gorilla Rows  (8 each arm) 
200 M Single arm Farmers Carry/Suitcase Carry
4 Rounds 

Athletes: Today we get after some strength work then get a good a sweat in.  For the strength we have a new movement the single arm plank isometric hold.  We put up a video about the movement, try to find a weight that gets challenging in the end.  For the workout, grip will be come a factor.  Choose a load you can go unbroken with on your 200 M carries.  


Join us on Zoom at 7:30am, 12:00pm, or 5:00pm

Don’t forget to put your Annie time in SugarWOD today!


“Choose Your Flavor” 


75 Burpees
100 Alt DB Snatch 
175 Air Squats 

**Complete in any order you choose. 30 min Cap**

Tell us your scheme in SugarWOD! 

Athletes: Be sure to get the lower back warmed up and ready to move some weight off the ground. Pick your own scheme today! Straight through is usually the more challenging option.  If you are going for speed come up with a scheme that breaks the reps up into smaller sets.  Or we have seen people do something like Every 2 minutes- 7 burpees, 10 Alt DB Snatch Max Air Squats for 10 rnds, then finish what is left over! 


CORE


EMOM for 8 minutes 
20 Russian Twist 
:15 Tuck Hold 
Max Toes Touches 

For toe touches lay flat on your back.  Legs straight up, heels facing the sky.  While keep your legs straight sit up and reach for your toes.  You should have about :20 seconds for toe touches.  Remember no break here will make it hard as the minutes compound.  Be sure to plan :10 rest before the next minute starts up. 


Today on Zoom:
9:00am Yoga with Coach Laura
3:00pm Book Club with Kelsea


Endurance


Sundays are for Sprints
200 M Sprint
Rest :60
10 Rounds 

Get after the speed and power today.  This can be as hard as you want to make it! 


Gymnastics

 Warm up 
10 Scap Pull ups
10 Single Arm DB Pull overs 
10 Unweighted Gorilla Rows 
4 Rounds

Pulling Strength  
4 Strict Pull ups 
:10 Hold at 90 on pull up bar
:20 Scap Push ups 
10 Hammer Curls 
Rest 
6-8 Rnds 


Workout with your IA fam on Zoom at 9:00am today!!


Mystery Jump


30 DB Push Press 
30 Russian KB Swing 
30 Box Jump or Knee Jump or Quarter Squat Jump 

40 DB Push Press 
40 Russian Swings 
40 Prison Air Squats 

30 DB Push Press
30 Russian Swings 
30 Box Jumps or Knee Jump or Quarter Squat Jump 

40 DB Push Press 
40 Russian Swings 
40 Prison Air Squats 

Athletes- Box jumps today! Get creative if you can, but stay safe we have two options that we go over in our video demo which is up on the website.  We also introduce the prison air squat.  Focus on pulling those elbows back to get the most out of this movement.  Lazy elbows make for… a weak back! Nobody wants that! 


Workout with your IA fam on Zoom at 12:00pm or 5:00pm today!!


Venti


6:00 on 1:00 off – 4 Rnds 
600 M Run 
30 Alt DB Snatch 
Max DB Front Rack Lunges 

Get your running shoes ready! The 600 m should take about 3:00 minutes.  Then we come in for 30 alt DB snatches from the ground. The should take you to about 4:30 then you have about 90 seconds for front rack lunges! Rack the db/kb on the r or l shoulder and get after it.  Switch sides every 10 reps. 


CORE


50 Shoulder Taps From Plank 
40 Flutter Kicks 
30/20 Tuck ups 
3 Rounds 


Endurance

5K Retest 

We did a 5K run 5 weeks ago.  We have been hitting the runs hard.  Look up your old score and try to beat yoru time! 


Gymnastics


3 Inchworm V2 Hold the hollow 
10 High Plank Circles Both directions
10 T Push ups 
3 Rounds


Option 1: 
8-10 attempts Handstand Floaters 

If you are working on your freestanding handstand then attempt this exercises.  Make sure you feel comfortable kicking up against a wall and supporting your weight.

Option 2: 
6-8 Box Handstand Hold :20

Try to get the box a little higher today. Work a nice press and hold position.  Between sets practice tuck ups/kick ups.  See video for demo. 


Handstand Walking Skill Work 


10-20 Handstand Walking Skill Work Attempts 
1) Walk to Wall
2) Wall Walk Side Walk 
(see video for demos) 


Strength Work 


:10 Handstand Hold
1 Handstand Negative 
10 Single Arm Z Press (each arm) 
Rest :90

3-4 Rounds