Workout of the Day 5x5 back squat (65%) Then Row 1000m row for time Cash Out Max consecutive strict pull ups/chin ups Rest and repeat a 2nd time  WOD Notes: Welcome back ICA!!! Day 1…

At-Home WOD #104 Warm Up 20 single unders before each of the following movements: 10 overhead squats w/ jump rope 10 dislocates w/ jump rope 5 inchworms 10 runners lunge (5R/5L) 10 crossover toe touches…

At-Home Workout #103 Warm Up 200m run (100m forward, 100m backward) 10 spiderman lunges (5R/5L) 250m run (60% speed) 10 runner's lunges (5R/5L) 250m run (70% speed) 20 leg swings (10R/10L) 250m run (80% speed)…

Day 1 of the Teen Summer Program At-Home Workout #102 Warm Up 400m run Then 3 rounds of 20 sec on, 10 sec off of: Reverse lunges Push ups Mountain climbers Odd-object push presses Workout…

ICA 2.0! Each workout station is approx 6'x12', with 10' from the center of one station to the center of the next. We'll have athletes stick to the center of their box and face different…

At-Home Workout #100 Warm Up 400m run 10 runner's lunges (5R/5L) With a broomstick or PVC, complete the following: 12 muscle snatches 12 power clean to push presses 12 front squats 12 behind the neck…

At Home Workout #99 Warm Up 250m run 10 spiderman lunges (5R/5L) 20 arm circles (5 front/back/left/right) 30 KB/DB deadlifts 20  jumping squats 10 two-arm KB/DB press Practice a few reps of each movement in…

At-Home Workout #98 Warm Up 400m run 10 runners lunge (5R/5L) 10 rolling sit ups 20 jumping jacks 20 crossover jacks Complete 3 rounds of: 5 KB/DB swings 5 KB/DB two-arm push presses 5 KB/DB…

At-Home Workout #97 Warm Up 30 seconds of each: Sumo stance fast feet Air squats High knees Reverse lunges in place Then complete 3 rounds NFT of: 5 box jumps 15 KB/DB deadlifts  Then perform…

At-Home Workout #96 Warm Up 400m run 20 high knees 20 butt kicks 20 mountain climbers (10R/10L) 10 reverse lunges to knee raise (5R/5L) 10 KB/DB high pulls 10 KB/DB two-arm push presses 10 lateral…