04/21/20: Tuesday

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

• Warm Up
  • 400 m Jog
  • 10 Walking Groiner Steps
  • 15 Single Leg Glute Bridges (Each Leg)
  • 20 Lateral Hops Over the DB
  • 15 Good Mornings
  • 15 Squat Thrusts
  • 10 DB Lunges

• Conditioning - "Burn-y Stand-ers"*****Equipment Version*****Burpees Over the BarMax Back Rack Lunges (sx: Scale as Needed rx: 115#|65#)*****Normal Version*****2 Rounds
  • AMRAP 10
    • 800 m Run (Sub: 4 mins Alternating :30 High Knees + :30 Butt Kickers|Toe Taps|Stairs|Fast paced walk)
    • 40 Burpees Over the DB (Sub: Squat Thrusts|20 Inchworms|Squat Jumps)
    • Max DB Lunges (Held Any Style - Sub: Step Ups|Chair Squats|2:1 Hurdle Steps)

• Accessory3 Sets
  • 20-30 Seated DB Tricep Extensions

Strength Class

• Warm Up
  • 10 Press Ups
  • :20 Side Plank (Each Side)
  • 15 Glute Bridges
  • :30 Shoulder Taps
  • 20 Deadlifts
  • 10 Push ups + T-Spine
  • 20 Bench Presses

• Strength
  • 4x6 Deadlifts
  • 4x6 Bench Presses