07/20/20: 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
  • 3 min. Jump Rope (Singles -> Doubles)
  • 20 Infant Squats
  • 15 Single Arm Presses (Each Arm)
  • 10 Single Arm Deadlifts (Each Arm)
  • :30 Bottom of the Squat Hold
  • 20 Air Squats
  • 10 DB Snatches (Alt.)

• Conditioning - "Stunning Air-o-Knot-icks"*****Equipment Version*****15 Power Snatches (95#|65#)*****Normal Version*****AMRAP 18
  • 100 Double Unders (Sub: Single Unders|Jumping Jacks|Plate/Stair/Object Hop|Toe Taps|Standing High Knee March)
  • 50 Air Squats (Chair/Box Squats|Lunges|Step Ups|100 Toe Taps)
  • 30 DB Snatches (Alt. Every 5 - Sub: Hang Power Snatches|Push Press|Power Cleans|Deadlifts|Staggered Good Mornings|Glute Bridges)

• Accessory
  • 3 Sets
    • 15 Double DB High Pulls
  • 300 m Single Arm Overhead Carry (Alt. as Desired)

Strength Class

• Warm Up
  • 5 Sumo Inchworm w/ Rockstar
  • 10 Staggered Good Mornings
  • 15 Press Ups + Down Dog
  • :20 Plank (F/R/L)
  • 15 Sumo Deadlifts
  • 15 Z Presses

• Strength
  • Every 2 min. for 6 Sets - 6 Sumo Deadlifts
  • Every 2 min. for 6 Sets - 6 Z Presses