07/24/20: 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!*********

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Today’s Workout

• Warm Up
  • 30 High Pulls
  • 30 Ext. Rotations
  • 30 Presses
  • 2 sets
    • 15 Squat Jumps
    • 12 Step Overs
    • 9 Presses (2-Push Presses)

• Strength
  5 Sets – 15 min. Time Cap
  • 5 Push Press

• Conditioning – “Presser Cooker”
  *****Equipment Version*****
  Barbell Push Press (sx: 75#|55#  rx: 95#|65#  crx: 115#|75#)
  *****Normal Version*****
  3 Rounds For Time – 20 min. Time Cap
  
  • 10 DB Push Presses (Sub: Press|Single Arm Push Press|Pike Push Ups|Push Up + Down Dog|Hand Release Push Ups)
  • 15 Box Jump Overs (Sub: Bike/Row-15/10/5 cal(M)-12/8/4 cal(F)|No Contact Jump Overs|Broad Jumps|Step Ups)
  • 10 DB Push Presses
  • 10 Box Jump Overs
  • 10 DB Push Presses
  • 5 Box Jump Overs
  • 2 min. Rest

• Accessory
  • 50 Lateral Tempo Box Step Ups (:03-:05 Negative each rep)
    ***crx: 5 x 10 Tempo Pistols