04/10/20: Friday

The gym is closed due to COVID-19 until further notice.
Today’s virtual classes via ZOOM –
WOD – 7 & 9 AM, 12 & 6 PM
ROMWOD – 10 AM
Kids’ Class – 4 PM

*******Click HERE to join the live Zoom class!*********

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Today’s Workout

• Warm Up
  • :30 Plank
  • 6 Press Ups
  • 9 T-Spine Rotation (Each Side)
  • 12 Groiners (Alternating – 6 Each)
  • 15 Rockstars
  • 18 Step Ups
  • 15 DB Deadlifts
  • 12 Tuck Jumps
  • 9 DB Hang Power Cleans
  • 1 min. Air Squats (:03 Negative)
  • :30 Bottom of the Squat Hold

• Conditioning – “Tree Fit-ty”
  *****Equipment Version*****
  BB Hang Power Cleans (sx: 95#|65#  rx: 155#|105#  crx: 185#+|125#+)
  *****Normal Version*****
  3 Rounds Each For Time
  • 50 Air Squats (Sub: Lunges|Step Ups|2:1 Toe Taps)
    3 Rounds
    • 10 Box Jumps (Sub: Jump Overs|Broad Jumps|Step Ups)
    • 5-10 DB Hang Power Cleans (Each Arm – higher reps for lighter weight – Sub: Swings|DB Deadlifts|Glute Bridges)
  • 3 min. Rest

• Accessory
  5 Sets
  • 10 Slow Eccentric Presses (:03+ Negative)
  • 10 Slow Single Arm Eccentric High Pull (Each Arm – :03+ Negative)