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
Zoom Kids’ Class – 4 PM
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
- 35 Jump Rope
- 10 Groiner w/ T Spine Rotation
- 30 Glute Bridges
- 15 Staggered Good Mornings (Each Leg)
- 10 DB Presses
- 35 Jump Rope
- 10 DB Deadlifts
- 10 DB Hang Power Cleans
- 10 DB Shoulder to Overhead
- 35 Jump Rope
- 5 Double DB Ground to Overhead (C&J or Snatch)
- Strength
EMOM 10 – Same Minute (DBs or BB)- 3 Deadlift (Sub: Good Mornings|Glute Bridges)
- 3 Hang Power Cleans (Sub: High Hang Power Cleans|Swings)
- 3 Shoulder to Overhead (Sub: Pike Push Ups|Push Up + Down Dog|Hand Release Push Ups)
- Conditioning – “A Whack Attack”
*****Equipment Version*****
Barbell
*****Normal Version*****
5 Rounds For Total Reps
:90 On|:90 Off- 10 Double DB Ground to Overhead (60% or Less than heaviest Strength set – Sub: DB Snatch|American Swing|Russian Swing)
In the remaining time:- Max Double Unders (Sub: Single Unders|Jumping Jacks|Plate/Stair/Object Hops|Toe Taps|Standing High Knee March)
- 10 Double DB Ground to Overhead (60% or Less than heaviest Strength set – Sub: DB Snatch|American Swing|Russian Swing)
- Accessory
- 400 m Farmers Carry
Strength Class
- Warm Up
- 10 Groiners
- 10 Lunges
- 10 Tempo Air Squats
- 10 PVC Pass Throughs (Front Rack Elbow Rotations)
- 10 Push Up + Down Dog
- 10 Power Snatch (Power Cleans)
- 10 Overhead Squats (Front Squats)
- 15 Tempo DB Bench (After OHS – Light)
- Strength
- Every 1:30 for 7 Sets – 3 Tempo Overhead Squats (Sub: Front Squats)
- Every 1:30 for 7 Sets – 3 DB Bench Presses