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
- 10 Standing Knee Pulls
- 10 Standing Quad Pulls
- 10 Cossack Squats
- 10 Straight Leg Sit Ups
- 100 m Shuttle Run
- 10 Single Arm Deadlifts (Each)
- 10 Single Arm Bent Rows (Each)
- 10 Single Arm Shoulder to Overhead (Each)
- 100 m Shuttle Run
- 10 V Ups
- 5 Single Arm Rows (Each)
- 5 Hang Power Snatches (Each)
- Conditioning - "Cinco de Cry-ohhh"*****Equipment Version*****15 Strict Pull Ups30 Toes to Bar30 Hang Power Snatches (sx: Scale as Needed rx: 95#|65# crx: 135#|95#)*****Normal Version*****For Time
- 600 m Run (Sub: 3 min. Alt. :30 High Knees + : 30 Butt Kickers|Toe Taps|Stairs|Fast Walk)
- 30 Single Arm Row (Each - Alt. Every 15 - Sub: Lighter Load and Move Slow)
- 600 m Run
- 30 Single Arm Row (Each - Alt. Every 15)
- 45 V Ups (Sub: Lemon Squeezes|Sit Ups|Two Breath Side Planks)
- 600 m Run
- 30 Single Arm Row (Each - Alt. Every 15)
- 45 V Ups
- 60 DB Hang Power Snatches (Alt Ever 5 - Sub: SA Push Presses|SA HPC|SA Deadlifts|Staggered Good Mornings|Glute Bridges)
- Accessory4 Sets
- 12 Glute Bridges
- 10 Press Ups
Strength Class
- Warm Up
- 10 Press Ups
- 20 Glute Bridges
- :30 Shoulder Taps
- 20 Deadlifts
- 10 Push Ups w/ T Spine
- 20 Bench Presses
- Strength***Increasing Weight Each Set if Possible
- 15-12-9 Deadlifts
- 15-12-9 Bench Presses
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