The gym is closed due to COVID-19 until further notice.
Today’s classes:
Zoom WOD– 7 AM & 12 PM
Outdoor WOD – 6 & 9 AM & 6 PM-BH @ Back Lot –WF @ Parking Lot – ⭐MUST reserve in ZP⭐
Buns – 1 PM
Strength Class – 5 PM
ROMWOD – 7 PM
*******BH Click HERE to reserve and join classes!*********
*******WF Click HERE to reserve and join classes!*********
Today’s Workout
- Warm Up
- 20 Glute Bridges
- :20 Plank (F/R/L)
- 20 Rockstars
- 1 min. Shoulder Taps
- 10 Single Arm Deadlifts (Each Side)
- 10 Single Arm Bent Row (Each Side)
- 10 Side Bends (Each Side)
- 10 Single Arm Deadlifts (Each Side)
- 5 Renegade Rows (Each Side)
- Conditioning – “When in Roam”
For Time- 60 Single Arm Deadlifts (Alt. Every 10 – Sub: Swings|Hang Power Cleans|Glute Bridges)
- 40 Single Arm Renegade Row (Alt. Every 5 – Sub: Single Arm Bent Row|Lighten Load and Slow Down Reps)
- 200 m Suitcase Carry (Sub: Goblet Carry|2 min. High Knee March)
- 40 Single Arm Deadlifts
- 30 Single Arm Renegade Rows
- 200 m Suitcase Carry
- 20 Single Arm Deadlifts
- 20 Single Arm Renegade Rows
- 200 m Suitcase Carry
- Accessory
Not For Time- 50 DB Bicep Curls (2 DBs)
- 50 Tricep Extensions
Strength Class
- Warm Up
- 20 Groiners w/ T Spine Rotation
- 20 Forward Lunges
- 10 Good Mornings
- 10 Push Up + Shoulder Taps
- 10 Tempo Back Squats (:03+ Negative)
- 10 Back Squats
- 15 Bench Presses
- Strength
- 3 x 10 Back Squats
- 3 x 10 Bench Presses