04/27/20: Monday

The gym is closed due to COVID-19 until further notice.
Today’s virtual classes via ZOOM –
WOD – 7 AM & 9 AM, 12 PM & 6 PM
Kids’ Class – 4 PM
Cooking Class – 5 PM with Will G.
ROMWOD – 7 PM
*******BH Click HERE to reserve and join classes!*********
*******WF Click HERE to reserve and join classes!*********


Today’s Workout

  • Warm Up
    • 10 Groiners w/ T-Spine
    • 10 Inchworms
    • :20 Plank (F/R/L)
    • 30 Lunges
    • 20 Hurdle Step Overs (KB/vertical DB)
    • 10 Tuck Jumps
    • 10 Goblet Lunges
    • 5 Jump Overs
  • Conditioning – “The Hold-y Grail”
    *****Equipment Version*****
    2:1 BB Front Rack Lunges (sx: Scale as Needed   rx: 75#|55#)
    *****Normal Version*****

    1-2-3-4-5-6-7-8-9-10-11-12

    • 2:1 Goblet Lunges (Sub: Step Ups|Chair Squats|2:1 Hurdle Steps)
    • Jump Overs (No Contact – Sub: Broad Jumps 6’/5’|Lateral Step Overs|Hurdle Steps|High Knee March)
  • Accessory
    3 Sets

    • 20 Halting Glute Bridges
    • 10 Eccentric Calf Deloads (Each – Slow Negative Only)