07/22/20: 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
  • 5 Sumo Inchworms
  • 10 Groiners w/ T Spine Rotation
  • 20 Glute Bridges
  • :30 Plank
  • 10 Forward Lunges
  • 10 Reverse Lunges
  • 10 Deadlifts
  • 10 Bent Over Rows
  • 10 Hang Power Cleans
  • 10 Front Rack Lunges

• Strength5 Sets - 15 min. Time Cap
  • 10 Single Arm Bent Row (Each Arm - Sub: Lighten Weight and Slow Down Reps) -OR- 10 Strict Pull Ups

• Conditioning - "An Angry Or-Hang-gutan"*****Equipment Version*****Barbell HPC & 2:1 FR Lunges (rx: 95#|65# crx: 135#|95#)*****Normal Version*****10-9-8-7-6-5-4-3-2-1 - 18 min. Time Cap
  • DB Hang Power Cleans (Sub: Swings|Deadlifts|Glute Bridges)
  • 2:1 DB Front Rack Lunges (Sub: Farmers Lunges|Step Ups|Chair Squats|2:1 Hurdle Steps)

• Accessory5 Sets
  • 12 Glute Bridges (Weighted if able/desired)

Strength Class

• Warm Up
  • 10 PVC Pass Throughs
  • 15 Good Mornings
  • 20 Cossack Squats
  • :30 Bottom of the Squat Hold
  • 5 Muscle Snatch in Bottom of the Squat + Bottom Up Overhead Squat
  • 10 Push Up + Double Shoulder Taps
  • 15 PVC Overhead Squats
  • 5 Power Snatches
  • 10 Overhead Squats (Barbell)

• Strength
  • Every 2 min. for 6 Sets - 6 Tempo Overhead Squats
  • Every 2 min. for 6 Sets - 6 DB Bench Presses