07/28/20: Tuesday

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 AMStrength Outdoors @ BH - 5 PM*******BH Click HERE to reserve and join classes!****************WF Click HERE to reserve and join classes!*********Today's Workout

• Warm Up
  • 5 Inchworm w/ Drunken Mt. Climber
  • 20 Single Leg Glute Bridges (Alternating)
  • :30 Hollow Hold
  • :30 Forearm Stretch
  • 15 Squat Thrusts
  • 10 Step Ups
  • 10 Halting Deadlifts (Pause at the knees before standing)
  • 10 Hang Power Cleans
  • 5 Burpee Box Jumps

• StrengthEvery 2 min. for 5 Sets
  • 5 Hang Power Cleans (BB/DB/2:1 Single Arm DB - Sub: Swings|Deadlifts|Glute Bridges)

• Conditioning - "Hanger Snake"*****Equipment Version*****Barbell*****Normal Version*****21-15-9
  • Burpee Box Jumps (Sub: Burpee Step Up|Squat Thrust to Box Jump|Inchworms + 2 Step Ups)
  • Hang Power Cleans (<70% of strength)

• Accessory
  • 60 Two Breath Glute Bridges (Weighted if desired/able)

Strength Class

• Warm Up
  • 10 Press Ups
  • 20 Glute Bridges
  • :30 Hollow Hold
  • 10 Push Up + Double Shoulder Tap
  • 5 Power Cleans
  • 20 Front Rack Lunges

• Strength
  • EMOM 10 - 6 Front Rack Lunges
  • 3 x 10 - DB Bench Presses