06/12/20: Friday

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By
allen
June 12, 2020
06/12/20: Friday

allen

   •    

June 12, 2020

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⭐ROMWOD - 10 AMKid's Class - 4 PM*******BH Click HERE to reserve and join classes!****************WF Click HERE to reserve and join classes!*********Today's Workout


  • Warm Up
    • 30 Y's, T's, and W's (Each)
    • 20 Glute Bridges
    • 10 Infant Squats
    • 10 Push Up + Down Dog
    • 10 Good Mornings
    • 10 High Pulls (Each Arm)
    • 10 Single Arm Swings (Each Arm)
    • 10 Single Arm Presses (Each Arm)
    • 10 DB Squats (Alt. Arms After 5 Reps)
    • 10 DB Hang Power Clean and Jerk (Alternating)
    • 12 DB Thrusters (Alt. Arms at 3 Reps)
  • Conditioning - "Lock Out with Your Clock Out"*****Equipment Version*****Both Movements w/ Barbell (75#|55#)*****Normal Version*****24-18-12
    • Single Arm Hang Power Clean and Jerks (Alt. Every Rep - Sub: Hand Power Cleans|Push Jerks|Hang Power Snatches|Swings)
    • Single Arm Thrusters (Alt. Every 3 Reps - Sub: Push Press|Squat|Power Clean|Front Rack Chair Squats|Front Rack Lunges)
  • Accessory2 min. Each Position, Each Side
    • Couch Stretch
    • Pigeon Pose
    • Child's Pose

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