04/06/20: Monday

The gym is closed due to COVID-19 until further notice.
Today’s virtual classes via ZOOM –
WOD – 7 AM & 9 AM, 12 PM & 6 PM
Kids’ Class – 4 PM
Cooking Class – 4:30 PM with Will G.
ROMWOD – 7 PM

*******Click HERE to join the live Zoom class!*********

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Today’s Workout

• Warm Up
  • 10 Press Ups
  • 12 Cossack Squats (6 Each Side)
  • 7 Inchworms
  • 20 Air Squats
  • 20 Single Arm Presses (10 Each Arm)
  • 15 Squat Thrusts
  • 20 Plate Hops
  • 10 Tempo Goblet Squats (:03 Negative)
  • 10 Single Arm Shoulder to Overhead (5 Each Arm)
  • 10 Broad Jumps

• Conditioning – “A Gob-lematic Landing”
  *****Equipment Version*****
  Front Squats (sx: 75#|55#   rx: 115#|80#)
  Bar Facing Burpees
  Shoulder to Overhead (Same Weight as FS)
  *****Normal Version*****
  For Time
  • 30 Goblet Squats (Sub: Lunges|Box/Chair Squats|Glute Bridges)
  • 25 Burpees to Plate/Object (Sub: Squat Thrusts|12 Inchworms|Squat Jumps)
  • 20 Single Arm Shoulder to Overhead (Sub: Pike Push Ups|Push Up + Downward Dog|HRPU|Bent Over Row)
  • 15 Broad Jumps (Sub: 16 Squat Jumps|Lateral Side Shuffle-Slow and Controlled)
  • 2 min. Rest
  • 15 Broad Jumps
  • 20 SA STO
  • 25 Burpees to Plate/Object
  • 30 Goblet Squats
  • 3 min. Rest
  • 30 Goblet Squats
  • 25 Burpees to Plate/Object
  • 20 Single Arm Shoulder to Overhead
  • 15 Broad Jumps

• Accessory
  5 Sets
  • 3-5 Strict Tempo Handstand Push Ups (:03+ Negative – Sub: Tempo Pike Push Ups)
    Immediately into
  • :30 Handstand Hold (Sub: Headstand Hold)
  • 1 min. Rest