04/21/20: Tuesday

The gym is closed due to COVID-19 until further notice.
Today’s virtual classes via ZOOM –
WOD – 7 & 9 AM, 12 & 6 PM
Strength Class – 5 PM
ROMWOD – 7 PM
*******BH Click HERE to reserve and join classes!*********
*******WF Click HERE to reserve and join classes!*********


Today’s Workout

  • Warm Up
    • 400 m Jog
    • 10 Walking Groiner Steps
    • 15 Single Leg Glute Bridges (Each Leg)
    • 20 Lateral Hops Over the DB
    • 15 Good Mornings
    • 15 Squat Thrusts
    • 10 DB Lunges
  • Conditioning – “Burn-y Stand-ers”
    *****Equipment Version*****
    Burpees Over the Bar
    Max Back Rack Lunges (sx: Scale as Needed  rx: 115#|65#)
    *****Normal Version*****
    2 Rounds

    • AMRAP 10
      • 800 m Run (Sub: 4 mins Alternating :30 High Knees + :30 Butt Kickers|Toe Taps|Stairs|Fast paced walk)
      • 40 Burpees Over the DB (Sub: Squat Thrusts|20 Inchworms|Squat Jumps)
      • Max DB Lunges (Held Any Style – Sub: Step Ups|Chair Squats|2:1 Hurdle Steps)
  • Accessory
    3 Sets

    • 20-30 Seated DB Tricep Extensions

Strength Class

  • Warm Up
    • 10 Press Ups
    • :20 Side Plank (Each Side)
    • 15 Glute Bridges
    • :30 Shoulder Taps
    • 20 Deadlifts
    • 10 Push ups + T-Spine
    • 20 Bench Presses
  • Strength
    • 4×6 Deadlifts
    • 4×6 Bench Presses