Today's classes:Zoom WOD - 12 PMLive Stream - 7 AM & 4:30 PMIn/Outdoor WOD - 5, 6, 7 & 9 AM & 4:15, 5:15, 6:15 PM ????MUST reserve in ZP - HERE????Open Gym - 8-9 AM (12 Spots) ????MUST reserve in ZP - HERE????Outdoor Kids 7-11 YO - ⭐3:30 - 4:15 PM ????MUST reserve in ZP - HERE????Today's Workout
- Warm Up
- 3 Sets
- 5 Inchworm + Down Dog
- 10 Tempo Air Squats (2- Tempo Front squats|3- Tempo Snatch Deadlift)
- 15 PVC Pass Throughs (2- BB Push Press|3- BB Hang Power Snatch)
- After Strength
- 10 Power Snatch
- 10 Burpees Over the Bar
- 10 Thrusters
- Strength Indoor10 Sets - :10 On|:20 OffHandstand Hold (crx: :20 On|:10 Off - Sub: OH Plate Hold|SA OH Hold|Front Rack Hold)Outdoor10 Sets - :10 On|:20 OffOverhead Plate Hold (crx: 2xDBs :20 On|:10 Off)
- Conditioning - "Urn Your Keep" IndoorAMRAP 8 - 1, 2, 3, 4, 5,...Power Snatches (rx: 75#|55# crx: 95#|65# - Sub: Power Clean|DB Snatch|DB Power Clean|Swing|Snatch Grip DL)Box Jump Overs (Sub: Jump Overs|Broad Jumps|Step Ups)4 min. RestAMRAP 8 - Pick up where you left offThrusters (Sub: Push Press|Front Squat|Power Cleans|FR Chair Squats|FR Lunges)Burpees Over the Bar (Sub: Squat Thrusts|1/2 Inchworms|2x Squat Jumps)OutdoorAMRAP 8 - 1, 2, 3, 4, 5,...Double DB Ground to OverheadBox Jump Overs4 min. RestAMRAP 8 - Pick up where you left offDB ThrustersBurpees Over the DB
- Accessory5 Sets
- 10 Tempo Cossack Squats (crx: 10 Tempo Pistols)
