08/18/20: Tuesday

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!*********


Today’s Workout


  • Warm Up
    • 20 Groiners
    • 15 T Spine Opener (Each)
    • 10 Forward Lunges
    • 10 Reverse Lunges
    • 200 m Jog
    • 5 Deadlifts
    • 5 Hang Power Cleans
    • 5 Power Cleans
    • 10 Front Rack Lunges
    • 400 m Run
  • Conditioning – “Run-finished Busi-knees”
    Every 5 min. for 5 Rounds

    • 20 Front Rack Lunges (sx: 75#|55#  rx: 95#|65#  crx: 135#|95# – Sub: Goblet Lunges|Step Ups|Chair Squats|40 Hurdle Steps)
    • 400 m Run (Sub: 500/400m Row|1km/800m Bike|2 min. Alt. :30 High Knees + :30 Butt Kickers|Toe Taps|Stairs|Fast Walk)
    • Rest the remaining time
  • Accessory
    • Collect 100 Lateral Step Overs (Just below knee height)

Strength Class

  • Warm Up
    • 10 PVC Pass Throughs
    • 15 Good Mornings
    • 20 Cossack Squats
    • :30 Bottom of the Squat Hold
    • 10 Push Up + Double Shoulder Tap
    • 15 PVC Overhead Squats
    • 5 Power Snatches
    • 10 BB Overhead Squats
  • Strength
    • EMOM 12 – 3 Tempo Overhead Squats
    • EMOM 12 – 3 Tempo DB Bench Presses