08/13/20: 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
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
  • 20 Groiners
  • 10 T Spine Opener (Each Side)
  • 20 Glute Bridges
  • 10 Deadlifts
  • 20 Front Rack Elbow Rotations
  • 10 Pause Front Squats
  • 20 Lateral Bar Hop Overs
  • 10-15 Hang Cleans (Power -> Squat)

• Strength
  5 Sets
  • 5 Hang Squat Cleans (Sub: Front Squats|Hang Power Cleans|Swings|Deadlifts|Glute Bridges)

• Conditioning – “99 Bananas”
  *****Equipment Version*****
  7|5 Cal Assault Bike Sprint
  *****Normal Version*****
  For Time
  • 99 Front Squats (<60% of Heaviest Strength Set – Sub: Goblet Squats|Air Squats|Front Rack Lunges|Lunges|Front Rack Step Ups)
    ***EMOM – 15 Lateral Hop Overs (sx: 10 – Sub: Single Unders|Jumping Jacks|Lateral Step Overs)

• Accessory
  Collect 2 min. Each:
  • Pigeon Pose
  • Couch Stretch
  • Child’s Pose
  • Sphinx Pose

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Strength Class

• Warm Up
  • 1 min. Plank
  • 20 Staggered Stance Good Morning
  • 3 Sets
    • 5 Press Ups
    • 10 Glute Bridges
  • 10-15 Snatch Grip Deadlifts
  • 10-15 Strict Presses

• Strength
  • 5 x 3 Snatch Grip Deadlifts
  • 5 x 7 Strict Presses