07/06/20: Monday

Now hosting outdoor group classes and private training, as well as live virtual group classes.
Today’s classes:
Zoom WOD– 7 AM & 12 PM 
Outdoor WOD – 5, 6, & 9 AM & 6 PM-BH @ Back Lot –WF @ Parking Lot – ⭐MUST reserve in ZP⭐
⭐Kids’ Class Outdoors @ WF – 11 AM (7-11 YO) – 3:45 PM (12-14 YO)
⭐Strength Outdoors @ WF – 5 PM
*******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
  • 30 Reps (Each) w/ 2.5-5# Plates
    • High Pulls
    • External Rotations
    • Presses
  • 10 Groiners w/ T Spine Rotation
  • 15 Glute Bridges
  • 10 Infant Squats
  • 15 Good Mornings
  • 10 Single Arm Presses (Each Arm or 15 BB)
  • 15 Squat Jumps
  • 10 Single Arm Thrusters (Each Arm or 10 BB)

• Strength
  EMOM 10
  • 3 Strict Presses (Sub: Pike Push Ups|Push Up + Down Dog|Hand Release Push Up|Bent Over Row)

• Conditioning – “Death by Thrusters”
  *****Equipment Version*****
  BB Thruster (sx: Scale as needed  rx: 75#|55#)
  *****Normal Version*****
  AMRAP
  • Starting at 5 reps, add 1 Thruster every min. until you cannot complete the reps within the minute
    ***If you cap out before 10 min. continue doing AMRAP thrusters until 10 min.
    (Sub: Push Press|Front Squat|Burpee|Power Cleans|Front Rack Chair Squats|Front Rack Lunges)

• Accessory
  • Collect 3 min. in a Standing Straight Leg Hold (Alt Legs as Desired)

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Strength Class

• Warm Up
  • 10 Press Ups
  • 20 Glute Bridges
  • :30 Hollow Hold
  • 10 Good Mornings
  • 10 T Spine Opener (Each Side)
  • :30 Superman
  • 15 Deadlifts
  • 10 Tempo Push Ups
  • 15 Bench Presses

• Strength
  • Every 2 min. for 5 Sets – 5 Deadlifts
  • Every 2 min. for 5 Sets – 5 Bench Presses