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 (7-11 YO) - 3:45 PM (12-14 YO)Strength Outdoors @ WF - 5 PM*******BH Click HERE to reserve and join classes!****************WF Click HERE to reserve and join classes!*********Today's Workout
- Warm Up
- 30 High Pulls
- 30 External Rotations
- 30 Presses
- 5 Sumo Inchworms
- 10 Press Ups
- 15 Glute Bridges
- 10 Single Arm Presses (Each)
- 10 Single Arm Deadlifts (Each)
- 20 Step Ups
- 5 DB Hang Power Snatches (Each)
- 10 DB Snatches (Alt.)
- 10 Weighted Step Ups
- Strength5 Sets
- 5 Sumo Deadlifts (Sub: KB Sumo DL|DB DL|Lateral Step Up|Cossack Squats|Glute Bridges)
- Conditioning - "Pirate's DB-bloon"10-20-30
- DB Snatches (Sub: Hang Power Snatches|SA Push Presses|SA Power Cleans|SA DL|Staggered Good Mornings|Glute Bridges)
- DB Step Ups (Sub: Unweighted Step Up + High Knee|Lunges|Chair Squats|2:1 Hurdle Steps)
- Accessory3 Sets
- 12-15 Lying DB Pull Overs
- 15-20 DB Tricep Extensions (Seated upright - DB behind the head)
Strength Class
- Warm Up
- 10 Groiners
- 10 Tempo Air Squats
- 10 PVC Pass Throughs (Sub: 10 PVC Front Rack Elbow Rotations)
- 10 Push Up + Down Dog
- 10 Power Snatches (Sub: Power Cleans)
- 10 Overhead Squats (Sub: Front Squats)
- 15 Tempo DB Bench ***After OHS Strength
- Strength
- Every :90 for 7 Sets - 3 Tempo Overhead Squats (Attempt heavier than 7/16 - Sub: Front Squats)
- 5 x 5 DB Bench Complex (1 rep = Lock out both arms, R press, L press - non pressing arm stays locked out)
.JPEG)
.png)
