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
- 30 High Pulls
- 30 External Rotations
- 30 Presses
- 3 Sets
- 8 Rockstars
- 5 Single Arm DB Presses (Each)
- 12 Air Squats
- :30 Handstand Hold
- Strength IndoorEMOM 103-5 Strict Handstand Push Ups (Sub: Pike Push Up|Strict Press|Push Up + Down Dog|HRPU)OutdoorEMOM 105 Strict DB Presses
- Conditioning - "A Hoist at the Ball-agio" Indoor2 Rounds For Total RepsAMRAP 3 - Wallballs (Sub: Shoulder to Shoulder MB Thruster|DB Thruster|Push Press|Squat|Power Clean|Front Rack Lunges)Rest 1 min.AMRAP 3 - DB Snatches (rx: 40#|25# crx: 50#|35# - Sub: Hang Power Snatch|SA Push Press|SA Power Clean|SA Deadlift|Staggered Good Morning|Glute Bridges)Rest 1 min.Outdoor2 Rounds For Total RepsAMRAP 3 - Shoulder to Shoulder MB ThrustersRest 1 min.AMRAP 3 - DB Snatches (rx: 40#|25# crx: 50#|35#)Rest 1 min.
- Accessory Indoor3 Sets - No rest between sets:15-:30 Kip from the Pull Up Bar (sx: Active Shoulder Hang)15 Glute Bridges (Weighted if desired):30 Hollow HoldOutdoor3 Sets - No rest between sets:30 Farmers Hold15 Glute Bridges (Weighted if desired):30 Hollow Hold
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