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, 6, & 9 AM & 6 PM-BH @ Back Lot –WF @ Parking Lot – ⭐MUST reserve in ZP⭐
Kids’ Class Outdoors @ WF – 11 AM (12-14 YO) – 3:45 PM (7-11 YO)
Strength Outdoors @ WF – 5 PM
Oly Outdoors @ BH – 5:15 PM
*******BH Click HERE to reserve and join classes!*********
*******WF Click HERE to reserve and join classes!*********
Today’s Workout
- Warm Up
- :30 Hollow Hold
- 20 Superman Arches
- 10 Bird Dogs
- 10 Dead bugs
- 30 Shoulder Taps
- 10 Push Up + Down Dog
- 20 Step Ups
- 10 Tuck Jumps
- 10 DB Push Presses
- 10 Renegade Rows
- 5 Box Jump Overs
- 5 Box Handstand Push Ups
- Skill
EMOM 10- 5-7 Box Handstand Push Ups (Sub: Pike Push Ups|Single Arm Press|Push Up + Down Dog|Hand Release Push Up|Elevated Push Up)
- Conditioning – “Pop-a-Row-zi”
*****Equipment Version*****
9 BB Push Presses (sx: Scale as Needed rx: 105#|70#)
6 Chest to Bar Pull Ups
*****Normal Version*****
AMRAP 15- 12 Box Jump Overs (sx: Scale as Needed rx: 24″|20″ – Sub: Jump Overs|Broad Jumps|Step Ups)
- 9 DB Push Presses (rx: 40#|25# crx: 50#+|35#+ – Sub: Single Arm Push Press|Pike Push Ups|Push Up + Down Dog|HRPU)
- 6 Renegade Rows (Each Arm – Alt. – Sub: Single Arm Bent Row|Lighten Load and Slow Down Reps)
- Accessory
4 Sets- 12-15 Strict Double DB High Pull (Light Weight – Slow Negative Each Rep)
Strength Class
- Warm Up
- 1 min. Plank
- 20 Staggered Stance Good Morning
- 3 Sets
- 5 Press Ups
- 10 Glute Bridges
- 10-15 Deadlifts
- 10-15 Strict Presses
- Strength
- 10-8-6-4-2 – Deadlifts (Increasing in weight)
- 10-8-6-4-2 – Strict Presses (Increasing in weight)