07/17/20: Friday

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⭐
*******BH Click HERE to reserve and join classes!*********
*******WF Click HERE to reserve and join classes!*********


Today’s Workout

  • Warm Up
    • 3 Sets
      • :15 Hollow Hold
      • :15 Superman Hold
    • 10 Press Up + Down Dog
    • 15 Glute Bridges
    • 20 Step Ups
    • 20 Lunges
    • 10 Pike Push Ups
    • 8 Box Jump Overs
    • 6 Box Handstand Push Ups
    • 4 Mixed Grip Lunges
  • Conditioning – “Mixed Nuts”
    *****Equipment Version*****
    Handstand Push Ups
    *****Normal Version*****
    For Time

    • 25 Box Jump Overs (Sub: Object Jump Overs|Broad Jumps|Step Ups)
    • 20 Mix Grip Lunges (1 Front Rack + 1 Suitcase – Alt. at 10 – Sub: Farmers Lunges|Unweighted Lunges|Step Ups|Box Squats)
    • 15 Box Handstand Push Ups (Sub: Pike Push Ups|Single Arm Press|Push Up + Down Dog|Hand Release Push Ups|Elevated Push Ups)
    • 2 min. Rest
    • 15 Box HSPU
    • 20 Mix Grip Lunges
    • 25 BJO
    • 3 min. Rest
    • 25 BJO
    • 20 Mix Grip Lunges
    • 15 Box HSPU
  • Accessory
    3 Sets

    • 15-20 Lying DB Pull Overs