07/23/20: Thursday

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 (BH Only), 6 & 9 AM & 6 PM-BH @ Back Lot --WF @ Parking Lot - ⭐MUST reserve in ZP⭐Buns & Abs @ WF & Online - 10:15 AMZoom Kids' Class - 4 PMStrength Outdoors @ BH - 5 PM*******BH Click HERE to reserve and join classes!****************WF Click HERE to reserve and join classes!*********Today's Workout

• Warm Up3 Sets
  • 10 Straight Leg Sit Ups (2-Lemon Squeezes|3-V Ups)
  • 10 Drunken Mt. Climbers + Shoulder Taps
  • 10 Two Breath Side Planks

• Conditioning - "Oblique-atory V-marks"*****Equipment Version*****Toes to Bar*****Normal Version*****10 Rounds:20 On|:10 Off
  1. 1. Max V Ups (Sub: Lemon Squeezes|Sit Ups|Crunches)
     2. Max Mt. Climbers (Sub: Shoulder Taps|Push Up Plank)
     3. Left Side Plank (Sub: Standing Side Bend|Single Arm Front Rack March|Suitcase March)
     4. Right Side Plank

• Accessory
  • 400 m Suitcase Carry (Alt. arms as needed - Try not to put the weight down)

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