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
- 3 Sets
- 10 Bird Dogs
- 10 Deadbugs
- 10 Straight Let Sit Ups
- 200 m Jog
- 20 DB Pull Though
- Conditioning - "Abs-sent-tee Ballot"*****Equipment Version*****16 Pull Ups*****Normal Version*****AMRAP 24
- 32 Sit Ups (Sub: 64 Bicycle Crunches|:20 Plank - F/R/L)
- 16 Renegade Rows (No Push Up - Alt. - Sub: SA Bent Row|Lighten Load and Slow Reps)
- 400 m Run (Sub: 500/400m Row or 900/800m Bike|2 min. Alt. :20 High Knees + :20 Butt Kickers|Toe Taps|Stairs|Fast Walk)
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)
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