07/30/20: 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 AMStrength 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
  • :20 Plank (F/R/L)
  • 10 Sumo Inchworm
  • 30 Lunges
  • 20 Single DB Pendlay Row (hold both heads)
  • 1 min. Suitcase March (Alt. as desired)
  • 10 Jumping Lunges

• Conditioning - "Fighting the Grabber-walkie"*****Equipment Version*****15 Strict Pull Ups*****Normal Version*****5 Rounds For Time
  • 40 Single Arm Row (Alt. every 10 - Sub: Lighter load and slow reps)
  • 30 Jumping Lunges (Sub: Lunges|Step Ups|Chair Squats|2:1 Hurdle Steps)
  • 200 m Suitcase Carry (Sub: Suitcase March|Front Rack Carry|Front Rack March)

• Accessory
  • Tabata - Hollow Hold
  • Tabata - Side Plank (Alternating)

Strength Class

• Warm Up
  • 1 min. Plank
  • 20 Staggered Good Mornings
  • 3 Sets
    • 5 Press Ups
    • 10 Glute Bridges
  • 10-15 Deadlifts
  • 10-15 Strict Presses

• Strength
  • 5 x 3 Deadlifts
  • 3 x 10 Strict Presses