07/15/20: Wednesday

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 (12-14 YO) - 3:45 PM (7-11 YO)Strength Outdoors @ WF - 5 PMOly Outdoors @ BH - 5:15 PM*******BH Click HERE to reserve and join classes!****************WF Click HERE to reserve and join classes!*********Today's Workout

• Warm Up
  • 10 Press Ups
  • 20 T Spine Opener
  • :30 Hollow Hold
  • 10 Sumo Inchworms
  • 20 Superman
  • :30 Shoulder Taps
  • 5 Single Arm Row (Each Arm)
  • 5 Hand Release Push Ups
  • 5 Push Ups

• Conditioning - "Peck-orino Row-mano"15 Rounds For Time
  • 10 Single Arm Rows (Right Side - Sub: Lighten Weight and Slow Down Reps)
  • 5 Push Ups (Sub: Elevated Push Ups|Shoulder Taps)
  • 10 Single Arm Row (Left Side)
  • 5 Push Ups

• Accessory30-20-10
  • Unbroken Bicep Curls (Try to increase weight each set)

Strength Class

• Warm Up
  • 10 Groiners
  • 10 Lunges
  • 10 Tempo Air Squats
  • 10 PVC Pass Throughs (Front Rack Elbow Rotations)
  • 10 Push Up + Down Dog
  • 10 Power Snatch (Power Cleans)
  • 10 Overhead Squats (Front Squats)
  • 15 Tempo DB Bench (After OHS - Light)

• Strength
  • Every 1:30 for 7 Sets - 3 Tempo Overhead Squats (Sub: Front Squats)
  • Every 1:30 for 7 Sets - 3 DB Bench Presses