04/30/20: 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
  • 20 Groiners w/ T-Spine
  • 20 Lunges
  • 10 Inchworms + Drunken Mt. Climbers
  • 20 Object Hop Overs
  • 10 Squat Thrusts
  • 20 Tempo Air Squats
  • 10 Burpees Over Object

• Conditioning - "Ronald Wheeze-ley and Her-thigh-ione Granger"5 Rounds For Time (sx: 4 Rounds crx: 6 Rounds)
  • 30 Air Squats (Sub: Lunges|Step Ups|2:1 Toe Taps)
  • 15 Burpees Over Object (Facing - Sub: Squat Thrusts|Inchworms|Squat Jumps)
  • 20 Air Squats
  • 10 Burpees Over Object
  • 10 Air Squats
  • 5 Burpees Over Object
  • 1 min. Rest

• Accessory3 Sets
  • 15 Single Arm High Pulls (Each Arm)
  • 1 min. Wall Sit (Weighted if Desired/Able)

Strength Class

• Warm Up
  • 20 Groiners
  • :30 Hollow Hold
  • 10 Push Up + Down Dog
  • 15 Good Mornings
  • 20 Front Rack Rotations
  • 15 Back Squats (:03 Negative + :02 Pause in the bottom)
  • 15 Presses (1st 5 Reps, :03 Pause Overhead)

• Strength
  • 5x5 Back Squats
  • 5x5 Strict Presses