07/09/20: Thursday

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 (BH Only), 6 & 9 AM & 6 PM-BH @ Back Lot –WF @ Parking Lot – ⭐MUST reserve in ZP⭐
Buns & Abs @ WF & Online – 10:15 AM
⭐Zoom Kids’ Class – 4 PM
⭐Strength Outdoors @ BH – 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
  • 2 Sets – :30 On|:15 Off
    • Hollow Hold
    • Superman Hold
  • 5 Sets
    • 5 Hand Release Push Ups
    • 6 Rockstars
    • 7 Squat Thrusts

• Conditioning – “Crunch Bury’s”
  *****Equipment Version*****
  30-25-20-15-10 Toes to Bar
  *****Normal Version*****
  For Time
  • 50-40-30-20-10 Abmat Sit Ups (Sub: 2:1 Bicycle Crunches|:20 F/R/L Planks)
  • 20 Burpees after each set (Sub: Squat Thrusts|10 Inchworms|40 Squat Jumps)

• Accessory
  5 Sets
  • 10 Concentration Curls (Each Arm)

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Strength Class

• Warm Up
  • 10 Groiners
  • 10 Forward Lunges
  • 10 Tempo Air Squats
  • 10 Front Rack Elbow Rotations
  • 10 Push Up + Down Dog
  • 10 Power Cleans
  • 10 Front Squats
  • 10 Presses

• Strength
  • Every 2 min. for 5 Sets – 5 Front Squats
  • Every 2 min. for 5 Sets – 5 Strict Presses