08/10/20: Monday

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 Jump Rope
  • 10 Infant Squat + T-Spine Opener
  • 15 PVC Pass Throughs
  • 20 Glute Bridges
  • 15 PVC Muscle Snatches
  • 10 PVC Power Snatches
  • :30 Jump Rope
  • 5 Snatch Grip Deadlifts
  • 5 Hang Power Snatches
  • 5 Power Snatches
  • 10 Medball Shoulder to Shoulder Thrusters
  • :30 Jump Rope

• StrengthEvery 1:30 for 8 Sets
  • 1 Snatch Grip Deadlift + 1 Hang Power Snatch + 1 Snatch (Power or Full)(Sub: Clean Complex-DL+HPC+Clean|DB Snatch|KB Complex-DL+Rus.+Am.)

• Conditioning - "Shredded Chi Snatch-o's"4 Rounds For Time
  • 60 Double Unders (Sub: Singles|Jumping Jacks|Plate/Stair/Object Hops|Tor Taps|Standing High Knee March)
  • 12 Power Snatches (sx: Scale as Needed rx: 95#|65# crx: 115#|80# - Sub: Power Cleans|DB Snatches|DB Power Cleans|Am. Swings|Rus. Swings|Snatch Grip Deadlifts)
  • 18 Shoulder to Shoulder Thrusters (Medball or Slamball - Sub: DB Thrusters|Wall Balls|DB Squats|DB Push Press|Air Squats

• Accessory5 Sets
  • 10 Single Leg Glute Bridges (Each Leg)

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 - 4 Front Rack Lunges (Heavier than 7/28)
  • 3 x 12 DB Bench Presses (Attempt same weight or heavier than 7/28)