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