06/23/20: Tuesday

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 @ Back Lot --WF @ Parking Lot - ⭐MUST reserve in ZP⭐Buns - 1 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
  • 20 Glute Bridges
  • :20 Plank (F/R/L)
  • 20 Rockstars
  • 1 min. Shoulder Taps
  • 10 Single Arm Deadlifts (Each Side)
  • 10 Single Arm Bent Row (Each Side)
  • 10 Side Bends (Each Side)
  • 10 Single Arm Deadlifts (Each Side)
  • 5 Renegade Rows (Each Side)

• Conditioning - "When in Roam"For Time
  • 60 Single Arm Deadlifts (Alt. Every 10 - Sub: Swings|Hang Power Cleans|Glute Bridges)
  • 40 Single Arm Renegade Row (Alt. Every 5 - Sub: Single Arm Bent Row|Lighten Load and Slow Down Reps)
  • 200 m Suitcase Carry (Sub: Goblet Carry|2 min. High Knee March)
  • 40 Single Arm Deadlifts
  • 30 Single Arm Renegade Rows
  • 200 m Suitcase Carry
  • 20 Single Arm Deadlifts
  • 20 Single Arm Renegade Rows
  • 200 m Suitcase Carry

• AccessoryNot For Time
  • 50 DB Bicep Curls (2 DBs)
  • 50 Tricep Extensions

Strength Class

• Warm Up
  • 20 Groiners w/ T Spine Rotation
  • 20 Forward Lunges
  • 10 Good Mornings
  • 10 Push Up + Shoulder Taps
  • 10 Tempo Back Squats (:03+ Negative)
  • 10 Back Squats
  • 15 Bench Presses

• Strength
  • 3 x 10 Back Squats
  • 3 x 10 Bench Presses