07/07/20: Tuesday

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 (BH Only), 6 & 9 AM & 6 PM-BH @ Back Lot --WF @ Parking Lot - ⭐MUST reserve in ZP⭐Buns & Abs @ WF & Online - 10:15 AM⭐Strength Outdoors @ BH - 5 PM*******BH Click HERE to reserve and join classes!****************WF Click HERE to reserve and join classes!*********Today's Workout

• Warm Up
  • 300 m Jog
  • 20 Glute Bridges
  • 10 Press Ups
  • :30 Shoulder Taps
  • 10 Single Arm Deadlifts (Each Side)
  • 10 Single Arm Swing (Each Side)
  • 10 Single Arm Presses (Each Side)
  • 5 Box Step Overs
  • 5 Box Jump Overs
  • 10 Hang Power Snatches (Alt. Every Rep)

• Conditioning - "Ran-tom of the Hop-era"*****Equipment Version*****10 Hang Power Snatches (After BJO instead of before - sx: Scale as Needed rx: 95#|65# crx: 115#|75#)*****Normal Version*****Every 5 min. for 4 Rounds
  • 300 m Run (Sub: 1:30 Alt. High Knees + Butt Kickers|Toe Taps|Stairs|Fast Walk)
  • 20 DB Hang Power Snatches (Alt. Every Rep - Sub: SA Push Press|SA Swings|SA Power Cleans|SA Deadlifts|Staggered Good Mornings|Glute Bridges)
  • 15 Box Jump Overs (Sub: No Touch Jump Overs|Broad Jumps|Step Ups)

• Accessory
  • 50 Lying DB Pull Overs (Lay on BJO Box)
  • 50 DB Tricep Extensions

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