04/14/20: Tuesday

The gym is closed due to COVID-19 until further notice.Today's virtual classes via ZOOM -WOD - 7 & 9 AM, 12 & 6 PMStrength Class - 5 PMROMWOD - 7 PM

*******Click HERE to join the live Zoom class!*********

Today's Workout

• Warm Up
  • 10 Inchworm w/ Drunken Mt. Climber
  • 20 Cossack squats
  • :15 High Knees
  • :15 Butt kickers
  • 400 m Jog
  • 15 Squat Thrusts

• Conditioning - "Ran Drops"*****Equipment Version*****400 m Row/Ski or 800 m Bike (crx: 500 m Row/Ski or 1 km Bike)*****Normal Version*****Every 4 min. for 6 Rounds - 3 min. Work Time Cap
  • 300 m Run (crx: 400 m - Sub: 1:30 of :15 High Knees + :15 Butt Kickers|80 Toe Taps|60 Stairs|1:30 Fast Walk)
  • 20 Burpees (sx: 15 Burpees - Sub: Squat Thrusts|Inchworms|Squat Jumps)
  • Rest the remaining time

• Accessory3 Sets
  • Bicep Curls 21's (7 Bottom Half Curls + 7 Top Half Curls + 7 Full Curls)

Strength Class

• Warm Up
  • 15 Rockstars
  • :15 Plank (Each - F/R/L)
  • 15 Glute Bridges
  • 15 Push Ups
  • 15 T-Spine Opener (Each Side)
  • 15 Good Mornings
  • 15 Deadlifts
  • 15 Bench Presses

• Strength
  • Every 2 min. for 6 Sets - 3 Deadlifts
  • Every 2 min. for 6 Sets - 3 Bench Presses