The gym is closed due to COVID-19 until further notice.
Today’s virtual classes via ZOOM –
WOD – 7 & 9 AM, 12 & 6 PM
Kids’ Class – 4 PM
Oly Class – 5:15 PM
Meditation – 7:30 PM
*******Click HERE to join the live Zoom class!*********
Today’s Workout
- Warm Up
- :30 Jump Rope
- 20 T-Spine Openers (10|10)
- 10 Groiners (Alternating)
- :30 Jump Rope
- 20 Single Arm DLs (10|10)
- 10 Single Arm Hang Power Cleans (5|5)
- :30 Jump Rope
- 20 Air Squats (:03 Negative for the first 10 reps)
- 10 Hang Squat Cleans
- Conditioning – “Vulcan Death Grip”
*****Equipment Version*****
Hang Squat Cleans (sx: Scale as Needed rx: 95#|65#)
*****Normal Version*****
For Time – Alternating Movements- 21-18-15-12 -9 -6 -3 — DB Hang Squat Cleans (Sub: DB Squats|HPC|Swings|Glute Bridges)
- 70-60-50-40-30-20-10 — Double Unders (Sub: Single Unders|Jumping Jacks|Plate/Stair/Object Hops|:30 Toe Taps|:30 Standing High Knee March)
- Accessory
5 Sets- 10 Tempo Dips (:03+ Negative)