07/13/20: Monday

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By
allen
July 13, 2020
07/13/20: Monday

allen

   •    

July 13, 2020

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 Superman
    • :30 Shoulder Taps
    • :30 Down Dog
    • 20 Groiners w/ T Spine Opener
    • 20 Forward Lunges
    • 10 Push up + Drunken Mt. Climber (Each Side)
    • 10 Squat Thrusts
    • 5 Power Cleans
    • 5 Tempo Front Squats
    • 10 Thrusters
    • 5 Burpees (Over Bar if doing them)
  • Strength
    • 3 x 10 - Front Squats (DB or BB - Sub: Lunges|Box/Chair Squats|Glute Bridges)
  • Conditioning - "You'll be Sore-y"*****Equipment Version*****BB Thruster (sx: Scale as needed rx: 95#|65#)Bar Facing Burpees*****Normal Version*****AMRAP 10
    • 10 DB Thrusters (Sub: Push Press|Squat|Power Cleans|Front Rack Chair Squats|Front Rack Lunges)
    • 10 Burpees (Over DB if room - Sub: Squat Thrusts|5 Inchworms|20 Squat Jumps)
  • Accessory3 Sets
    • 20 Glute Bridges (Weighted if able/desired)

Strength Class

  • Warm Up
    • 10 Press Ups
    • 20 Glute Bridges
    • 5 Sumo Inchworms
    • 10 Good Mornings
    • 10 Behind the Neck Presses
    • 10 Deadlifts
    • 10 Presses
  • Strength
    • Every 1:30 for 7 Sets - 3 Deadlifts
    • Every 1:30 for 7 Sets - 3 Strict Presses

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