06/11/20: Thursday

The gym is closed due to COVID-19 until further notice.Today's classes:Zoom WOD- 7 AM & 12 PM Outdoor WOD - 6 & 9 AM & 6 PM-BH @ Behind CF908 --WF @ Parking Lot at CF908 Central - ⭐MUST reserve in ZP⭐Yoga - 10 AMStrength - 4:30 PM*******BH Click HERE to reserve and join classes!****************WF Click HERE to reserve and join classes!*********Today's Workout

• Warm Up
  • 10 Press Ups
  • 15 Glute Bridges
  • :20 Hollow Hold
  • :30 Jump Rope
  • 10 Good Mornings
  • 15 Straight Leg Sit Ups
  • 20 Squat Thrusts
  • :30 Jump Rope
  • 10 SA Deadlifts
  • 10 V Ups

• Conditioning - "Dead Toe the Whirled"*****Equipment Version*****Deadlifts (135#|95#)Toes to Bar*****Normal Version*****AMRAP 15
  • 10 Single Arm Deadlifts (Sub: Swings|Hang Power Cleans|Glute Bridges)
  • 10 V Ups (Sub: Lemon Squeezes|Sit Ups|Two Breath Side Planks)***30 Double Unders Every 1:30 and at the beginning (Sub: Single Unders|Jumping Jacks|Plate/Stair/Object Hop|Toe Taps|Standing High Knee March)

• Accessory
  • Collect 100 Lateral Box Step Ups

Strength Class

• Warm Up
  • 10 Groiners w/ T Spine Rotation
  • 15 Rockstars
  • 20 Glute Bridges
  • :30 Bottom of Squat Hold
  • 10 Push Up + Down Dog
  • 15 Back Squats
  • 15 Presses

• Strength
  • EMOM 10 - 3 Back Squats
  • EMOM 10 - 3 Strict Presses