05/21/20: Thursday

The gym is closed due to COVID-19 until further notice.Today's virtual classes via ZOOM -WOD - 7 & 9 AM, 12 & 6 PMYoga - 10 AMStrength - 5 PM⭐Trivia Night - 7:30 PM with Steve Hopkins*******BH Click HERE to reserve and join classes!****************WF Click HERE to reserve and join classes!*********Today's Workout

• Warm Up
  • 10 Inchworms
  • 20 Glute Bridges
  • 30 Slow Shoulder Taps
  • :40 Dip Support Holds (Alt Every :10)
  • 5 Single Arm Deadlift
  • 5 Single Arm High Pull
  • 5 Single Arm Presses
  • 5 DL + High Pull
  • 5 DB Snatch (Repeat from SA DL on Other Side)

• Conditioning - "Killa Arm-adilla"*****Equipment Version*****10-12-14-16 Power Snatches (sx: Scales as Needed rx: 95#|65# crx: 115#|80#)*****Normal Version*****For Time - Alternating Movements
  • 20-15-10-5 Dips (Sub: Push Ups|3:1 Shoulder Taps)
  • 20-30-40-50 DB Snatches (Sub: Hang Power Snatches|Push Press|Power Cleans|Deadlifts|Staggered Good Mornings|Glute Bridges)

• Accessory3 Sets
  • 10 Press Ups
  • 20 Glute Bridges

Strength Class

• Warm Up
  • 10 Groiners w/ T Spine Rotation
  • 15 Rockstars
  • 20 Glute Bridges
  • :30 Bottom of the Squat Hold
  • 10 Push Up + Down Dog
  • 15 Back Squats
  • 15 Presses

• Strength
  • EMOM 10 - 3 Back Squats
  • EMOM 10 - 3 Strict Presses