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
- 200 m Run
- 20 Groiners w/ T Spine Opener
- 5 Inchworms
- 20 Single Leg Glute Bridges
- 10 Forward Lunges
- 10 Reverse Lunges
- 400 m Run
- 8 Hang Power Cleans
- 8 Front Squats
- 8 Hang Squat Cleans
- 8 Front Rack Lunges
- Conditioning - "The WODer-Gait Stand-al"4 X AMRAP 5
- 400 m Run (Sub: 500/400m Row|1km/800m Bike|2 min. Alt. :20 High Knees + :20 Butt Kickers|Toe Taps|Fast Walk)In the remaining time AMRAP:
- 5 Hang Squat Cleans (sx: 75#|55# rx: 95#|65# crx: 135#|95# - Sub: DB Squats|Hang Power Cleans|Swings|Glute Bridges)
- 10 Front Rack Lunges (Same Weight - Sub: Goblet Lunges|Step Ups|Chair Squats|20 Hurdle Steps)
- Rest 3 min.
- Accessory
- Tabata - Hollow Hold
- 300 m Mixed Carry (1 Front Rack + 1 Suitcase - Alt. as desired)
Strength Class
- Warm Up
- 10 Press Ups
- 20 Glute Bridges
- :30 Hollow Hold
- 10 Push Up + Double Shoulder Tap
- 10-15 Deadlifts
- 10-15 Shoulder Presses
- Strength
- E2M 10 - 5 Deadlifts
- EMOM 10 - 5 Strict DB Presses
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