The gym is closed due to COVID-19 until further notice.
Today’s virtual classes via ZOOM –
WOD – 7 & 9 AM, 12 & 6 PM
Strength Class – 5 PM
ROMWOD – 7 PM
*******Click HERE to join the live Zoom class!*********
Today’s Workout
- Warm Up
- 10 Inchworm w/ Drunken Mt. Climber
- 20 Cossack squats
- :15 High Knees
- :15 Butt kickers
- 400 m Jog
- 15 Squat Thrusts
- Conditioning – “Ran Drops”
*****Equipment Version*****
400 m Row/Ski or 800 m Bike (crx: 500 m Row/Ski or 1 km Bike)
*****Normal Version*****
Every 4 min. for 6 Rounds – 3 min. Work Time Cap- 300 m Run (crx: 400 m – Sub: 1:30 of :15 High Knees + :15 Butt Kickers|80 Toe Taps|60 Stairs|1:30 Fast Walk)
- 20 Burpees (sx: 15 Burpees – Sub: Squat Thrusts|Inchworms|Squat Jumps)
- Rest the remaining time
- Accessory
3 Sets- Bicep Curls 21’s (7 Bottom Half Curls + 7 Top Half Curls + 7 Full Curls)
Strength Class
- Warm Up
- 15 Rockstars
- :15 Plank (Each – F/R/L)
- 15 Glute Bridges
- 15 Push Ups
- 15 T-Spine Opener (Each Side)
- 15 Good Mornings
- 15 Deadlifts
- 15 Bench Presses
- Strength
- Every 2 min. for 6 Sets – 3 Deadlifts
- Every 2 min. for 6 Sets – 3 Bench Presses