07/23/20: Thursday

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By
allen
July 23, 2020
07/23/20: Thursday

allen

   •    

July 23, 2020

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. 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

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