08/26/20: Wednesday

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
  • 2 Sets
    • :20 Plank (F/R/L)
    • 20 Bicycle Crunches
    • 30 Jumping Jacks
  • 10 Drunken Mt. Climber
  • 20 Russian Twists
  • 10 Two Breath Side Planks
  • 10 Ground to Shoulder

• Conditioning - "The Machine"6 Rounds For Total Reps:30 On|:15 Off
  1. 1. 1. Drunken Mt. Climbers (Sub: Bicycle Crunches|Shoulder Taps|Push Up Plank)
        2. Russian Twists (Sub: Standing Plate Halo|Side Bends)
        3. Side Plank (R) (Sub: Single Arm Front Rack March|Suitcase March)
        4. Side Plank (L)
        5. Front Rack Hold (Sub: Plank|Hollow Hold)

• Accessory3 Sets
  • 15 Strict Tempo Double DB High Pull

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 Taps
  • 10 PVC Overhead Lunges
  • 5 Power Snatches
  • 10 Overhead Lunge

• Strength
  • EMOM 10 - 4 Overhead Lunges
  • EMOM 10 - 4 DB Bench Presses