05/28/20: Thursday

The gym is closed due to COVID-19 until further notice.
Today’s virtual classes via ZOOM –
WOD – 7 & 9 AM, 12 & 6 PM
Yoga – 10 AM
Strength – 5 PM
Meditation – 7:30 PM with Katie ⭐Different time this week⭐
*******BH Click HERE to reserve and join classes!*********
*******WF Click HERE to reserve and join classes!*********

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Today’s Workout

• Warm Up
  3 Sets
  • :30 Jump Rope
  • 10 Infant Squats
  • 10 Single Arm Swings (Each)

• Conditioning – “Under-Standing Grab-ity”
  *****Equipment Version*****
  Barbell Hang Squat Cleans (rx: 75#|55#)
  *****Normal Version*****
  For Time
  • 20-16-12 Single Arm Hang Squat Cleans (Sub: Squats|Hang Power Cleans|Swings|Glute Bridges)
    • 40 Double Unders Following Each Set (Sub: Single Unders|Jumping Jacks|Plate/Stair/Object Hops|Toe Taps|Standing High Knee March)
  • 2 min. Rest
  • 16-12-8 Single Arm Hang Squat Cleans
    • 40 Double Unders Following Each Set
  • 1 min. Rest
  • 12-8-4 Single Arm Hang Squat Cleans
    • 40 Double Unders Following Each Set

• Accessory
  3 Sets
  • 15-20 Lying DB Pull Overs

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Strength Class

• Warm Up
  • 10 Groiners w/ T Spine Rotation
  • 15 Rockstars
  • 20 Glute Bridges
  • :30 Prayer Squat Hold
  • 10 Push Up + Side Plank
  • 20 Back Squats
  • 20 Presses

• Strength
  • Every 1:30 for 6 Sets – 4 Back Squats
  • Every 1:30 for 6 Sets – 4 Strict Presses