08/25/20: 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
    3 Sets – :40 On|:20 Off

    • Bird Dog
    • Hollow Hold
    • Step Up
    • Squat Thrusts
  • Conditioning – “Hopping over to Slam-sterdam”
    *****Equipment Version*****
    60 Burpees
    60 Toes to Bar
    40 Burpees
    40 Box Jump Overs
    20 Burpees
    20 Bar Muscle Ups
    *****Normal Version*****
    For Time

    • 60 Burpees (Sub: Squat Thrusts|1/2 Inchworms|2x Squat Jumps)
    • 120 Sit Ups (Sub: 240 Bicycle Crunches|:20 Plank-F/R/L)
    • 40 Burpees
    • 80 Renegade Rows (Sub: Single Arm Bent Row|Lighten Load and Slow Reps Down)
    • 20 Burpees
    • 40 Box Jump Overs (Sub: Jump Overs|Broad Jumps|Step Ups)
  • Accessory
    5 Sets

    • 8 Tempo Lying DB Pull Overs

Strength Class

  • Warm Up
    • 10 Press Ups
    • 20 Glute Bridges
    • :30 Hollow Hold
    • 10 Push Up + Double Shoulder Tap
    • 10-15 Deadlifts
    • 10-15 Shoulder Presses
  • Strength
    • E2M 10 – 5 Deadlifts
    • EMOM 10 – 5 Strict DB Presses