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
- :30 Hollow Hold
- 20 Superman Arches
- 10 Bird Dogs
- 10 Dead bugs
- 30 Shoulder Taps
- 10 Push Up + Down Dog
- 20 Step Ups
- 10 Tuck Jumps
- 10 DB Push Presses
- 10 Renegade Rows
- 5 Box Jump Overs
- 5 Box Handstand Push Ups
- SkillEMOM 10
- 5-7 Box Handstand Push Ups (Sub: Pike Push Ups|Single Arm Press|Push Up + Down Dog|Hand Release Push Up|Elevated Push Up)
- Conditioning - "Pop-a-Row-zi"*****Equipment Version*****9 BB Push Presses (sx: Scale as Needed rx: 105#|70#)6 Chest to Bar Pull Ups*****Normal Version*****AMRAP 15
- 12 Box Jump Overs (sx: Scale as Needed rx: 24"|20" - Sub: Jump Overs|Broad Jumps|Step Ups)
- 9 DB Push Presses (rx: 40#|25# crx: 50#+|35#+ - Sub: Single Arm Push Press|Pike Push Ups|Push Up + Down Dog|HRPU)
- 6 Renegade Rows (Each Arm - Alt. - Sub: Single Arm Bent Row|Lighten Load and Slow Down Reps)
- Accessory4 Sets
- 12-15 Strict Double DB High Pull (Light Weight - Slow Negative Each Rep)
Strength Class
- Warm Up
- 1 min. Plank
- 20 Staggered Stance Good Morning
- 3 Sets
- 5 Press Ups
- 10 Glute Bridges
- 10-15 Deadlifts
- 10-15 Strict Presses
- Strength
- 10-8-6-4-2 - Deadlifts (Increasing in weight)
- 10-8-6-4-2 - Strict Presses (Increasing in weight)
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