07/13/20: 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 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