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
- 20 Groiners
- 15 T Spine Opener (Each)
- 10 Forward Lunges
- 10 Reverse Lunges
- 200 m Jog
- 5 Deadlifts
- 5 Hang Power Cleans
- 5 Power Cleans
- 10 Front Rack Lunges
- 400 m Run
- Conditioning - "Run-finished Busi-knees"Every 5 min. for 5 Rounds
- 20 Front Rack Lunges (sx: 75#|55# rx: 95#|65# crx: 135#|95# - Sub: Goblet Lunges|Step Ups|Chair Squats|40 Hurdle Steps)
- 400 m Run (Sub: 500/400m Row|1km/800m Bike|2 min. Alt. :30 High Knees + :30 Butt Kickers|Toe Taps|Stairs|Fast Walk)
- Rest the remaining time
- Accessory
- Collect 100 Lateral Step Overs (Just below knee height)
Strength Class
- Warm Up
- 10 PVC Pass Throughs
- 15 Good Mornings
- 20 Cossack Squats
- :30 Bottom of the Squat Hold
- 10 Push Up + Double Shoulder Tap
- 15 PVC Overhead Squats
- 5 Power Snatches
- 10 BB Overhead Squats
- Strength
- EMOM 12 - 3 Tempo Overhead Squats
- EMOM 12 - 3 Tempo DB Bench Presses
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