07/16/20: 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
  • 35 Jump Rope
  • 10 Groiner w/ T Spine Rotation
  • 30 Glute Bridges
  • 15 Staggered Good Mornings (Each Leg)
  • 10 DB Presses
  • 35 Jump Rope
  • 10 DB Deadlifts
  • 10 DB Hang Power Cleans
  • 10 DB Shoulder to Overhead
  • 35 Jump Rope
  • 5 Double DB Ground to Overhead (C&J or Snatch)

• Strength
  EMOM 10 – Same Minute (DBs or BB)
  • 3 Deadlift (Sub: Good Mornings|Glute Bridges)
  • 3 Hang Power Cleans (Sub: High Hang Power Cleans|Swings)
  • 3 Shoulder to Overhead (Sub: Pike Push Ups|Push Up + Down Dog|Hand Release Push Ups)

• Conditioning – “A Whack Attack”
  *****Equipment Version*****
  Barbell
  *****Normal Version*****
  5 Rounds For Total Reps
  :90 On|:90 Off
  • 10 Double DB Ground to Overhead (60% or Less than heaviest Strength set – Sub: DB Snatch|American Swing|Russian Swing)
    In the remaining time:
    • Max Double Unders (Sub: Single Unders|Jumping Jacks|Plate/Stair/Object Hops|Toe Taps|Standing High Knee March)

• Accessory
  • 400 m Farmers Carry

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Strength Class

• Warm Up
  • 10 Groiners
  • 10 Lunges
  • 10 Tempo Air Squats
  • 10 PVC Pass Throughs (Front Rack Elbow Rotations)
  • 10 Push Up + Down Dog
  • 10 Power Snatch (Power Cleans)
  • 10 Overhead Squats (Front Squats)
  • 15 Tempo DB Bench (After OHS – Light)

• Strength
  • Every 1:30 for 7 Sets – 3 Tempo Overhead Squats (Sub: Front Squats)
  • Every 1:30 for 7 Sets – 3 DB Bench Presses