04/16/20: Thursday

The gym is closed due to COVID-19 until further notice.Today's virtual classes via ZOOM -WOD - 7 & 9 AM, 12 & 6 PMYoga - 10 AMStrength - 5 PM*******BH Click HERE to reserve and join classes!****************WF Click HERE to reserve and join classes!*********Today's Workout

• Warm Up
  • :30 Hollow Hold
  • 20 Drunken Mt. Climbers
  • 10 Push Up + Down Dog
  • 30 Glute Bridges
  • 20 Lunges
  • 10 Single Arm Presses (Each Arm)
  • 12 V Ups
  • 10 Goblet Lunges
  • 8 Single Arm STO

• Conditioning - "Knee-V Ray Vaughan"*****Equipment Version*****10 Front Rack Lunges (sx: 75#|55# rx: 95#|65# crx: 115#|85#)9 Toes to Bar8 Push Jerks (Same weight as lunges)*****Normal Version*****10 Rounds For Time
  • 12 V Ups (Sub: Lemon Squeezes|Sit Ups|Two Breath Side Planks)
  • 10 Goblet Lunges (Sub: Unweighted Lunges|Step Ups|Chair Squats|2:1 Hurdle Steps)
  • 8 Single Arm Push Jerks (Sub: Pike Push Up|Push Up+Down Dog|HRPU|Bent Over Row)

• Accessory3 Sets
  • 15-20 Single Arm High Pulls (Each Side)
  • 20 Two Breath Side Planks (Alternating - 10 Each Side)

Strength Class

• Warm Up
  • 10 Groiners + T-Spine Rotation
  • 10 Press Ups
  • 10 Push Up + Down Dog
  • :30 Russian Baby Maker Stretch
  • 10 SL Good Mornings
  • 10 BTN Presses
  • 10 Tempo Back Squats
  • 10 Tempo Presses

• Strength
  • Every 2 min. for 6 Sets - 3 Back Squats
  • Every 2 min. for 6 Sets - 3 Strict Presses