08/11/20: Tuesday

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
  • 3 sets
    • 10 Straight Leg Sit Ups
    • 15 Glute Bridges
    • 20 Shoulder Taps
  • 2 x 10 Bent Row ( Each Side - Build to Workout Weight)

• Conditioning - "Total V-clipse of the Hard"*****Equipment Version*****Toes to Bar & Ring Rows --OR-- GHD Sit Ups & Strict Pull Ups*****Normal Version*****AMRAP 203|6|9|12|15|18|21|...
  • V ups (Sub: Lemon Squeezes|Sit Ups|Two Breath Side Planks)
  • Single Arm Rows (Each Arm - Sub: Lighten load and slow movement down)

• Accessory
  • 600 m Suitcase Carry

Strength Class

• Warm Up
  • 10 Press Ups
  • 20 Glute Bridges
  • :30 Hollow Hold
  • 10 Push Up + Double Shoulder Tap
  • 5 Power Cleans
  • 20 Front Rack Lunges

• Strength
  • EMOM 10 - 4 Front Rack Lunges (Heavier than 7/28)
  • 3 x 12 DB Bench Presses (Attempt same weight or heavier than 7/28)