07/06/20: Monday

Now hosting outdoor group classes and private training, as well as live virtual group classes.Today's classes:Zoom WOD- 7 AM & 12 PM Outdoor WOD - 5, 6, & 9 AM & 6 PM-BH @ Back Lot --WF @ Parking Lot - ⭐MUST reserve in ZP⭐⭐Kids' Class Outdoors @ WF - 11 AM (7-11 YO) - 3:45 PM (12-14 YO)⭐Strength Outdoors @ WF - 5 PM*******BH Click HERE to reserve and join classes!****************WF Click HERE to reserve and join classes!*********Today's Workout

• Warm Up
  • 30 Reps (Each) w/ 2.5-5# Plates
    • High Pulls
    • External Rotations
    • Presses
  • 10 Groiners w/ T Spine Rotation
  • 15 Glute Bridges
  • 10 Infant Squats
  • 15 Good Mornings
  • 10 Single Arm Presses (Each Arm or 15 BB)
  • 15 Squat Jumps
  • 10 Single Arm Thrusters (Each Arm or 10 BB)

• StrengthEMOM 10
  • 3 Strict Presses (Sub: Pike Push Ups|Push Up + Down Dog|Hand Release Push Up|Bent Over Row)

• Conditioning - "Death by Thrusters"*****Equipment Version*****BB Thruster (sx: Scale as needed rx: 75#|55#)*****Normal Version*****AMRAP
  • Starting at 5 reps, add 1 Thruster every min. until you cannot complete the reps within the minute***If you cap out before 10 min. continue doing AMRAP thrusters until 10 min.(Sub: Push Press|Front Squat|Burpee|Power Cleans|Front Rack Chair Squats|Front Rack Lunges)

• Accessory
  • Collect 3 min. in a Standing Straight Leg Hold (Alt Legs as Desired)

Strength Class

• Warm Up
  • 10 Press Ups
  • 20 Glute Bridges
  • :30 Hollow Hold
  • 10 Good Mornings
  • 10 T Spine Opener (Each Side)
  • :30 Superman
  • 15 Deadlifts
  • 10 Tempo Push Ups
  • 15 Bench Presses

• Strength
  • Every 2 min. for 5 Sets - 5 Deadlifts
  • Every 2 min. for 5 Sets - 5 Bench Presses