We offer intentional thought-out programming that will keep your joints safe, challenge your fitness and improve your overall health while keeping it fun.
Our programs have been password protected since the beginning of 2020.
Island Park Fitness members as well as anyone who is interested in using this program remotely will have the access to view the week in full along with the explained intent.
Access to all our programs is $50 per month.
These programs include:
- IP FIT class program (all equipment with alternatives & options)
- At-Home Program (1 DB or KB needed)
- Added Programs (stretching & mobility, running, abs and glutes.)
If you are not a member of Island Park Fitness and you are interesting in having access to the program, please email Coach Rob Moloney at Rob@islandparkfitness.com to get started.
CHECK OUT A FULL SAMPLE WEEK BELOW.
At-Home & Add-Ons are listed after the main program.
The video is Coach Rob explaining a sample day in detail.
Monday
CROSSTRAIN
WARMUP:
2 Minute Bike or 400m Run
:30 Hip Wind Up Stretch
10 Groiners
:30 Table Top Hold
:30 Front Squat Hold
10 Up Downs
10 Bottom Half Burpees
10 Waiter Lunges (each)
SUPERSET STRENGTH:
5x5 Front Squats with 3101 tempo (slighty heavier than last week)
5x5 Bulgarian Split Squats (goblet hold optional)
WOD (T) -
3K Bike (C3/4)
50 Dual KB Front Rack Lunges
50 Lateral Burpees over KBs
INTENT:
We are keeping the front squat / bulgarian split squat combo the same as last week because we are looking to just get back in the groove of front squatting. We have not done these for strength since the summer and they were taken from the ground. We also want you to get used to the split squats while challenging yourself in the movement with either tempo and/or weight. Use today as another training opportunity and hit confident reps. The workout is a chipper beginning on the bike. Your legs and lungs will be feeling it especially after the strength piece. After the 3k bike which will take somewhere in the 5-6 minute range on average, you move on to dual kb front rack lunges. These will challenge the core, upper back and most definitely continue to hit the legs. Once the 50 lunges are completed, you have 50 lateral burpees to finish. Pacing is important here so be sure to move at a rate your lungs and heart rate can handle. As soon as you finish, walk it out. Go outside if you need to but avoid laying on the ground. Today we are training strength, power, agility, flexibility, stamina, coordination, balance and accuracy.
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FITNESS
The program is the same as CrossTrain today.
Fitness members are still only eligible to attend the 10:45am and 7pm classes.
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Tuesday
CROSSTRAIN
WARMUP:
2 Sets
10 PVC Pass Throughs
10 PVC Around the World
5 SA Hang Snatch (each)
5 SA Thruster (each)
10 BB Power Snatch Balance
10 Beat Swings
1 Set
100m SA Farmer Carry (each)
100m SA Overhead Carry (each)
100m SA KB Waiter Carry (each)
EMPTY BAR SNATCH TECHNIQUE W/ COACH
Every 45 Sec for 15 Min (20 Reps)
1 Snatch
(Alternate Reps between power and squat if possible)
WOD (T) -
AMRAP 9
3 Power Snatches
6 Thrusters
9 Pull-Ups (c2b option)
**Weight no heavier than 95/65 and all barbell must be unbroken**
INTENT:
As the weather continues to warm up, we will be carrying weight at least once a week. Carries are so important to overall health and longevity, they help strength balance, grip strength and allow us to vary the program in alternative ways than seen in the winter. We will be drilling the empty bar for snatches in the strength portion of the program and focusing on single reps every 45 seconds for 20 total reps. If you have the ability to squat snatch, we will alternate reps between power and squat. This will limit the barbell weight and keep you around one weight for the majority of the 20 reps. Treat this lifting session as an opportunity to hit 20 solid, crisp reps and feel good doing it. We want to avoid starfish catches and/or missed reps. For the workout, the amrap has a short rep scheme with 2 barbell movements and pull-ups. The bar should be on the lighter side, allowing you to hit 3 power snatches and 6 thrusters unbroken. Then, the 9 pull-ups should ideally be completed in 1-2 sets. The workout is 9 minutes and will go relatively quickly. You definitely want to move with a purpose and at a pace that is sustainable. If you feel like you can put your foot on the gas with 2 minutes or less to go, go for it. Today we are training strength, power, speed, stamina, coordination, accuracy, balance and flexibility.
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FITNESS
FITNESS
WARMUP:
2 Sets
2 Minute Bike (C3/4)
10 SA Hang Snatch (each)
10 SA Thruster (each)
10 Beat Swings
100m SA Farmer Carry (each)
100m SA Overhead Carry (each)
100m SA KB Waiter Carry (each)
WOD (T) -
AMRAP 16
16 Alt DB Snatches (8 each)
8 SA Thrusters (each)
8 Pull-Ups (c2b option)
1 Minute Bike (C3/4)
———
Wednesday
CROSSTRAIN
WARMUP:
2 Minutes Row or Ski
10 Groiners
10 Inchworm Push-Ups
:30 Squat Hold
:30 Kneeling Butt to Heel
:30 A-Step
200m Run
ENGINE WOD
Part A
6 Rounds (22:30)
Row @ 5k or 20 min pace with 20-24 s/m
3:00 Work
0:45 Rest
- rest 3 minutes between parts -
Part B
AMPRAP 22
Ski (30-34 s/m)
Every 500m, Run 200m
INTENT:
We are extending the work time for our weekly row intervals using the 5/4k or 20 minute pace set a few weeks ago. We will be adjusting the pace and shortening the time domain soon as we will work to improve the overall pace for a time trial in the future. This pace we are using today and have been the last couple weeks is a great number to keep consistent and understand a feel for at the 20-24 s/m so it can be used well in other workouts. You have 3 minutes of work and 45 seconds of rest today for a total of 6 rounds. On part B, you will be on the ski for the majority of the 22 minute clock. Every 500m (or 400m if your pace is above 2:25), you will run 200m and then return to the ski. Keep to meters running on the ski erg to see how many total you collect by the end of the 22 minute clock. Keep the s/m in the low 30's. Today we are training stamina, endurance, power, coordination and balance.
———
FITNESS
The program is the same as CrossTrain today.
Fitness members are still only eligible to attend the 10:45am and 7pm classes.
———
Thursday
CROSSTRAIN
WARMUP:
2 Sets
:30 Kneeling Butt to Heel
30 Pogo Hops
10 Groiners
10 Beat Swings
10 Hollow Rocks
10 Good Mornings
6 Supine SA Levers (each)
2-4 Tuck to Invert
Every 75 Seconds for 8 Rounds
15 Sec Max Toes to Bar
10 RKB Swings
EMPTY BAR CLEAN TECHNIQUE w/ Coach
WOD (T) -
75 Double Unders
20 Deadlifts
50 Double Unders
15 Power Cleans
25 Double Unders
10 Squat Cleans
**Weight remains the same throughout at about 50-60% of your clean.
INTENT:
The toes to bar skill work has the same format as last week with a different movement paired with it. Last week, we used the jump rope and this week will have kb swings. The swings will take less time, have less skill and tax the grip more. We have been drilling this gymnastic skill for about 4 weeks now. A number of you have had moments where things clicked for the first time and your rhythym is better. Some of you are still finding consistency in the movement and builing the stamina in the kip as well as strength in the lats and/or core. These things take time. Just like our barbell movements, it takes time to gain strength. Be patient and keep at it, even when it is not a specific focus for everyone in the program. From there, we will drill the empty bar clean to prep for the workout. You workout has descending reps throughout with double unders (75-50-25) preceeding each barbell movement (20-15-10.) The barbell weight will remain the same throughout the workout, so you will need to find a compromising weight to allow you to perform the deadlift, power cleans and squat cleans. The cleans may be done as singles as you can drop the barbell inside. When we are outside, barbells must be controlled to the ground every single time. Today we are training strength, power, speed, agility, balance, accuracy, stamina, coordination and flexibility.
———
FITNESS
WARMUP:
2 Sets
:30 Kneeling Butt to Heel
30 Pogo Hops
10 Groiners
:30 Goblet Squat Hold
10 Beat Swings
10 Hollow Rocks
10 Stagger Stance RDL (each)
6 Supine SA Levers (each)
2-4 Tuck to Invert
Every 75 Seconds for 8 Rounds
15 Sec Max Toes to Bar or Knee Raises
10 RKB Swings
WOD (T) -
50 Double Unders
25 Dual KB Deadlifts
50 Double Unders
25 SA KB Power Cleans (each)
50 Double Unders
25 Goblet Squat Cleans
———
Friday
CROSSTRAIN
WARMUP:
Balance Drills (:20 each)
- Knee Up
- Airplane
- Fwd/Bkd Drivers
- Lateral Drivers
- Circles
:30 Handstand Hold
10 Windmill (each) weight optional
10 Push-Up Position Shoulder Taps (HS optional)
5 HS Kick Ups
STRENGTH:
2 Sets
10 Single Arm High Pulls (each)
10 Single Arm Strict Press (each)
- rest 30 sec between arms -
2 Sets
20 Alt Top Down Press (10 each)
- rest 2 min -
WOD (T) - 20 Minute Cap
Option A:
30 S-HSPU
300m Run
20 S-HSPU
300m Run
10 S-HSPU
300m Run
**No resting on your head. It is considered a break.
*Every break on the HSPU, Run 100m before continuing.
Option B:
30 Push Press w/ 1 Sec Pause
300m Run
20 Push Press w/ 1 Sec Pause
300m Run
10 Push Press w/ 1 Sec Pause
300m Run
*Every break on the Push Press, Run 100m before continuing.
***Use a weight you can perform 10-15 unbroken.
INTENT:
We wil be continuing to work on our single arm pulling and pressing for the strength piece. There will be 2 sets of single arm high pulls and presses, giving you the opportunity to maintain or build off of last week. Then, we are switching up the variation with alternating top down press for 20 total reps. This will traing time under tension, stability and strength all in one. The workout we have was done with the bike on 3/9 and gave many of you a run for your money. Some of you may have went too hot, some may have been too conservative and some may have executed it to a "T" for you. We will be doing the same rep scheme on the HSPU or Push Press but subbing the bike with a run. We will repeat the bike version in the future but we wanted to present this in a different pairing to alter the 'cardio' aspect of it. For the strict handstand push-ups, you want to keep the 30 round no more than 4-5 sets to complete the total 30. The 20 round should be no more than 3-4 sets and the 10 round about 2 sets max. What we are doing with these instructions is guiding you to achieve the desired stimulus. We can absolutely adjust the volume of reps to something like 21-15-9 and get that stimulus. There are definitely a couple athletes who did 21-15-9 last time and went faster than they anticipated. We encourage them to add volume this time around. The barbell version follows the similar standards and has a 1 second pause at the top of each. Today we are training strength, power, stamina, balance, accuracy, coordination and flexibility.
———
FITNESS
WARMUP:
Balance Drills (:20 each)
- Knee Up
- Airplane
- Fwd/Bkd Drivers
- Lateral Drivers
- Circles
:30 Handstand Hold
10 Windmill (each) weight optional
10 Push-Up Position Shoulder Taps
10 Empty Bar Push Press
STRENGTH:
2 Sets
10 Single Arm High Pulls (each)
10 Single Arm Strict Press (each)
- rest 30 sec between arms -
2 Sets
20 Alt Top Down Press (10 each)
- rest 2 min -
WOD (T) - 20 Minute Cap
30 Push Press w/ 1 Sec Pause
300m Run
20 Push Press w/ 1 Sec Pause
300m Run
10 Push Press w/ 1 Sec Pause
300m Run
*Every break on the Push Press, Run 100m before continuing.
***Use a weight you can perform 10-15 unbroken.
———
Saturday
WARMUP:
2 Sets
2 Minute Heels Down Row
10 Groiners
5 Inchworm Push-Ups
10 Box Step Ups
:10 Top & Bottom of the Push-Up
5 Pause Push-Ups
1 Set
:20 Balance Drills (each)
Knee Up
Airplane
Fwd/Bkd Drivers
Lateral Drivers
400m Run
WOD (T) -
Every 8 Minutes for 5 Rounds
500m Row
20 Box Step Ups
10-20 Pause Push-Ups
400m Run
INTENT:
We plan to begin our seasonal parking lot workouts today. As we workout outside, you are not required to wear a mask. We will do our balance drills as well as prep the body for rowing, push-ups and step ups. The workout is a 40 minute piece with 8 minute intervals. You should absolutely have rest before the following round so be sure to adjust as needed. Each round starts with a 500m row (use your 5k pace to start.) Then you have 20 step ups and 10-20 pause push-ups. At this point, you will be about 3-3:30 into the interval. Then you have a 400m run. Some of the faster athletes will complete the round in about 4:30 minutes and have plenty of recovery. After 2-3 rounds, if you are consistently finishing the round with half the rest time and your recovery is under control, you may run 600m for the remainder of the workout. Keep in mind, we want even splits for the intervals. Today we are training strength, endurance, stamina, balance, accuracy, coordination and power.
———
Sunday
WARMUP:
2 Minutes on a machine
20 Alt Toe Touches
10 Up Downs
10 Hang Snatches (each)
10 Push Press (each)
:30 A-Steps
200m Run
ENGINE WOD -
AMPRAP 20
3 Minute Ski (30-33 s/m)
10 Up Downs
200m Run
- rest 5 minutes -
AMPRAP 20
3 Minute Bike (C3/4)
5 R Arm Hang Snatches
5 R Arm Push Press
5 L Arm Hang Snatches
5 L Arm Push Press
INTENT:
You have put in a lot of work during the winter on the machines. Workouts like this are a good test to see how consistent you have been and how much you have improved. You will not be wearing a mask when doing this outside. Stick to your numbers and avoid pushing the pace. We know the machines will feel better when you are in the fresh air. Allow yourself to see how you feel when you complete the workout at the paces you have been training all winter. We will be able to push those paces in the near future and test ourselves. The first part is a 3 minute ski at 30-33 s/m. You were on the ski a lot on Wednesday and should have an idea the pace to keep for 3 minutes. Once off the ski, you have 10 up downs and a 200m run. You will be able to get 3+ rounds in. For the second part of the program, hold a C3/4 for 3 minutes on the bike and then complete the single arm snatches and push press. You will be able to get 4+ rounds in here. Today we are training strength, stamina, endurance, coordination, accuracy, agility, flexibility and balance.
———————————————————————————————————————
Monday
WARMUP:
2 Sets
:30 Hip Wind Up Stretch
10 Groiners
:30 Active Squat Hold
10 Samson Lunges
10 Up Downs
10 Bottom Half Burpees
10 Split Squats (each)
400m Run
SUPERSET STRENGTH:
5x5 Waiter Squats (each) with 3101 tempo
5x5 Bulgarian Split Squats (weights optional)
WOD (T) -
1 Mile Run
50 Waiter Lunges
50 Lateral DB/KB Burpees
———
Tuesday
WARMUP:
3 Sets
50 Plate Taps
10 SA Hang Snatch (each)
10 SA Thruster (each)
10 Beat Swings
100m SA Farmer Carry (each)
100m SA Overhead Carry (each)
100m SA KB Waiter Carry (each)
WOD (T) -
AMRAP 16
8 SA Snatches (each)
8 SA Thrusters (each)
16 V-Ups
30 Sec Plank
———
Wednesday
WARMUP:
2-3 Sets
10m March
10m A-Step
10m Sideways Kickouts
10m Straight Leg Bounds
10m Side Shuffle (each)
10m Low Skips
10m High Skips
10m High Knees
10m Butt Kicks
200m Jog
WOD (T)
5k Run
Post WOD Planks
3 Sets (rest as needed between sets)
1 Minute Front Plank
1 Minute Right Side Plank
1 Minute Left Side Plank
———
Thursday
WARMUP:
2 Sets
10 Sec Top and Bottom of the Push-Up
10 Push Ups
10 Goblet Floor Press
10 Inchworms
10 Pike Shoulder Taps
30 Sec HS Hold or OH Hold (each)
300m Run
STRENGTH
4 Sets
12 SA High Pulls (each)
-rest 1 min -
12 SA Strict Press (each)
- rest 1 min -
12 SA Floor Press (each)
- rest 2 min -
WOD (T) -
40 Push-Ups
400m Run
30 Pike HSPU
300m Run
20 S-HSPU (or SA Push Press w/ pause)
200m Run
———
Friday
WARMUP:
2 Sets
:30 Kneeling Butt to Heel
30 Pogo Hops
10 Groiners
:30 Goblet Squat Hold
10 Hollow Rocks
10 Stagger Stance RDL (each)
10 Supine Goblet Levers
EMOM 10
10 Feet to Hands
5 SA Swings (each)
WOD (T) -
60 Double Unders
30 KB Deadlifts
60 Double Unders
30 SA Power Cleans (each)
60 Double Unders
30 Goblet Squat Cleans
———
Saturday
WARMUP:
2 Sets
10 Sciatic Nerve Floss (each)
10 Kossaks
10 Curtsy Squats
10 SA High Pulls (each)
10 Bent Over Row (each)
10 Push-Up Position Shoulder Taps
10 Quadraped Kick Throughs
200m Jog
WOD (T) -
4-5 Rounds
12 Goblet Cursty Squats
12-24 Pause Push-Ups
12 SA Push-Up Position Row (each)
12 Plank Pull Throughs
200m Jog
———
Sunday
WARMUP:
60 Sec Kneeling Butt to Heel
Balance Drills (left then right)
:20 Knee Up
:20 Airplane
:20 Fwd/Bkwd Drivers
:20 Lateral Drivers
:20 Circles
20 Alt Toe Touches
10 Up Downs
10 Hang Snatches (each)
10 Push Press (each)
:30 A-Steps
800m Jog
ENGINE WOD -
4 Rounds
800m Run
15 Up Downs
8 R Arm Hang Snatches
8 R Arm Push Press
8 L Arm Hang Snatches
8 L Arm Push Press
————————————————————————————————————————
Stretching Flow
20-30 Minutes
2 Minutes Hip Mobility Flow
10 Groiners
10 Adductor Rocks
30 Pigeon Stretch (each)
30 Sec Table Top Hold
30 Sec Kneeling Shoulder Flexion Stretch
30 Sec T-Spine Stretch (each)
30 Sec Handcuff Drill
—
RUNNING
2-3 Sets
10m March
10m A-Step
10m Sideways Kickouts
10m Straight Leg Bounds
10m Side Shuffle (each)
10m Low Skips
10m High Skips
10m High Knees
10m Butt Kicks
***Running Days do not have to be done in order***
DAY 1
6x300m Sprints
DAY 2
2x15 Minutes @80%
- rest 5 minutes -
—
Additional Glute Work
3 Sets
15 Single Leg Hip Thrusts (each)
:20 Single Leg Bridge Hold (each)
10 Jumping Squats
10 Single Leg RDL (each)
10 Bulgarian Split Jumping (each)
—
Additional Core
3 Sets
10 Reps
Single Leg V-Up (R)
Single Leg V-Up (L)
V-Ups
Lemon Squeeze
15 Standing Side Bends (each)
15 Hollow Rocks
- rest 90 sec -
