07/29/20: 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
  • 10 Groiners w/ T Spine Rotation
  • 10 Push Up + Down Dog
  • 15 Glute Bridges
  • 15 Tempo Air Squats
  • 5 Power Cleans
  • 5 Presses
  • 10 Push Presses
  • 10 Front Squats
  • 10 Thrusters
  • 300 m Jog

• Strength5 Sets
  • 5 Front Squats (DB/BB - Sub: Goblet Squats|Air Squats|Front Rack Lunges|Lunges|Front Rack Step Ups|Push Press)

• Conditioning - "51eep1e55 1n 5eatt1e"*****Equipment Version*****Barbell (rx: 95#|65# crx: 135#|95#)*****Normal Version*****For Time
  • 55 Thrusters (Sub: Push Press|Front Squats|Power Cleans|Front Rack Chair Squats|Front Rack Lunges)
  • 1 mile Run (2km Row|4.2km Bike - Sub: 9 min. Alt. :20 Jumping Jacks+:20 High Knees+:20 Butt Kickers|Stairs|Fast Walk)

• Accessory3 Sets
  • 10 Bicep Curls
  • 10 Reverse Curls

Strength Class

• Warm Up
  • 1 min. Plank
  • 20 Staggered Good Mornings
  • 3 Sets
    • 5 Press Ups
    • 10 Glute Bridges
  • 10-15 Deadlifts
  • 10-15 Strict Presses

• Strength
  • 5 x 3 Deadlifts
  • 3 x 10 Strict Presses