04/10/20: Friday

The gym is closed due to COVID-19 until further notice.Today's virtual classes via ZOOM -WOD - 7 & 9 AM, 12 & 6 PMROMWOD - 10 AMKids' Class - 4 PM

*******Click HERE to join the live Zoom class!*********

Today's Workout

• Warm Up
  • :30 Plank
  • 6 Press Ups
  • 9 T-Spine Rotation (Each Side)
  • 12 Groiners (Alternating - 6 Each)
  • 15 Rockstars
  • 18 Step Ups
  • 15 DB Deadlifts
  • 12 Tuck Jumps
  • 9 DB Hang Power Cleans
  • 1 min. Air Squats (:03 Negative)
  • :30 Bottom of the Squat Hold

• Conditioning - "Tree Fit-ty"*****Equipment Version*****BB Hang Power Cleans (sx: 95#|65# rx: 155#|105# crx: 185#+|125#+)*****Normal Version*****3 Rounds Each For Time
  • 50 Air Squats (Sub: Lunges|Step Ups|2:1 Toe Taps)3 Rounds
    • 10 Box Jumps (Sub: Jump Overs|Broad Jumps|Step Ups)
    • 5-10 DB Hang Power Cleans (Each Arm - higher reps for lighter weight - Sub: Swings|DB Deadlifts|Glute Bridges)
  • 3 min. Rest

• Accessory5 Sets
  • 10 Slow Eccentric Presses (:03+ Negative)
  • 10 Slow Single Arm Eccentric High Pull (Each Arm - :03+ Negative)