07/09/20: Thursday

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⭐Zoom Kids' Class - 4 PM⭐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
  • 2 Sets - :30 On|:15 Off
    • Hollow Hold
    • Superman Hold
  • 5 Sets
    • 5 Hand Release Push Ups
    • 6 Rockstars
    • 7 Squat Thrusts

• Conditioning - "Crunch Bury's"*****Equipment Version*****30-25-20-15-10 Toes to Bar*****Normal Version*****For Time
  • 50-40-30-20-10 Abmat Sit Ups (Sub: 2:1 Bicycle Crunches|:20 F/R/L Planks)
  • 20 Burpees after each set (Sub: Squat Thrusts|10 Inchworms|40 Squat Jumps)

• Accessory5 Sets
  • 10 Concentration Curls (Each Arm)

Strength Class

• Warm Up
  • 10 Groiners
  • 10 Forward Lunges
  • 10 Tempo Air Squats
  • 10 Front Rack Elbow Rotations
  • 10 Push Up + Down Dog
  • 10 Power Cleans
  • 10 Front Squats
  • 10 Presses

• Strength
  • Every 2 min. for 5 Sets - 5 Front Squats
  • Every 2 min. for 5 Sets - 5 Strict Presses