04/20/20: Monday

The gym is closed due to COVID-19 until further notice.Today's virtual classes via ZOOM -WOD - 7 AM & 9 AM, 12 PM & 6 PMKids' Class - 4 PMCooking Class - 5 PM with Will G.ROMWOD - 7 PM*******BH Click HERE to reserve and join classes!****************WF Click HERE to reserve and join classes!*********Today's Workout

• Warm Up
  • 5 Sumo Inchworm w/ Drunken Mt. Climbers
  • 10 Push Up + Down Dog
  • 15 Halting Glute Bridges
  • :20 Plank (F|R|L)
  • 50 Jumping Jacks
  • 15 Squat Jumps
  • 15 Good Mornings
  • 10 Single Arm Deadlifts (Each)
  • 8 Single Arm Hang Power Cleans (Each)
  • 6 Single Arm Push Jerks (Each)

• Conditioning - "DB DT"
• *****Equipment Version*****"DT" Barbell DL|HPC|STO (sx: 10 RFT w/ Light Weight rx: 155#|105#)*****Normal Version*****5 Rounds For Time (1 DB or only light DBs - 10 RFT alternating arms each full round)
  • 12 Deadlifts (Sub: Good Mornings|Glute Bridges)
  • 9 Hang Power Cleans (Sub: Swings|Single Arm Rows)
  • 6 Shoulder to Overhead (Sub: Pike Push Ups|Push Up + Down Dog|HRPU|Bent Over Rows)

• Accessory5 Sets
  • :20 Hollow Hold
  • :40 Slow Shoulder Taps
  • 1 min. Halting Glute Bridges (:03 Pause at the top + :03 Negative)