07/16/20: Thursday

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 AMZoom Kids' Class - 4 PMStrength 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)

• StrengthEMOM 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)

• 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