•   FRIDAY   WORKOUT – 1-2-3-2-1min Row Double Unders/Burpees/Assault Bike Wall Ball (20/14lbs)   WARM DOWN (5 MINS) Do these with purpose, but go slow. 1min eac

  •   THURSDAY   WORKOUT – 5-4-3-2-1   Rounds of Cindy 200m Med Ball Run (Heavy – 30/20)   WARM DOWN (5-10 MINS) Lacrosse ball or KB hand smash * hip cr

  •   WEDNESDAY WORKOUT – 3 Rounds 200m Run With what time is remaining of 2min, perform AMRAP Tuck Ups or T2B. Rest 1min   3 Rounds 400m Run With what time is remainin

  •   TUESDAY WORKOUT Split Squat – 5-3-3-1-1-1   Optional Finisher: 30 Calorie Row 50 Jumping Lunges (each leg = 1 rep)   WARM DOWN 400m walk 4min roll glutes, IT

  •   MONDAY WORKOUT – 5 Rounds for Reps 15sec Thrusters Rest 45 seconds 15sec Weighted Pullups Rest 45 seconds 15sec Burpees Rest 45 seconds   WARM DOWN 10 Squats 10 P

  •   FRIDAY   WORKOUT Part 1: Find a heavy 3 rep Clean and Jerk   Part 2: AMRAP 9min 2 Hang Clean 2 Jerk 2 Clean and Jerk * Use 85% of your 3 rep clean and jerk  

Workout Of the Day

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