07/08/20: Wednesday

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, 6, & 9 AM & 6 PM-BH @ Back Lot --WF @ Parking Lot - ⭐MUST reserve in ZP⭐⭐Kids' Class Outdoors @ WF - 11 AM (12-14 YO) - 3:45 PM (7-11 YO)⭐Strength Outdoors @ WF - 5 PM⭐Oly Outdoors @ BH - 5:15 PM*******BH Click HERE to reserve and join classes!****************WF Click HERE to reserve and join classes!*********Today's Workout

• Warm Up
  • 5 Sumo Inchworms
  • 10 Groiners w/ T Spine Rotation
  • 20 Glute Bridges
  • :30 Plank
  • 10 Forward Lunges
  • 10 Reverse Lunges
  • 10 Bent Over Row
  • 10 Cossack Squats
  • 10 Renegade Row
  • 10 Farmers Lunges

• StrengthEvery 2 min. for 5 Sets - Weighted if desired/able
  • 10 Glute Bridges (:02 Hold at the top)
  • 5 Cossack Squats (Each Side - Lateral Box Step Ups|Bulgarian Split Squats|Standing Split Squats|Lunges)

• Conditioning - "Cry-lo Ren"AMRAP 8
  • 8 Renegade Rows (No Push Up - Alternating - Sub: Single Arm Bent Row|Lighten Weight and Slow Down Reps)
  • 8 Farmers Lunges (Sub: Goblet Lunges|Unweighted Lunges|Step Ups|Box Squats)

• Accessory3 Sets
  • 15 DB High Pulls
  • 15 Lateral DB Raises (Light DBs)

Strength Class

• Warm Up
  • 10 Groiners
  • 10 Forward Lunges
  • 10 Tempo Air Squats
  • 10 Front Rack Elbow Rotations
  • 10 Push Up + Down Dog
  • 10 Power Cleans
  • 10 Front Squats
  • 10 Presses

• Strength
  • Every 2 min. for 5 Sets - 5 Front Squats
  • Every 2 min. for 5 Sets - 5 Strict Presses