The gym is closed due to COVID-19 until further notice.
Today’s virtual classes via ZOOM –
WOD – 7 & 9 AM, 12 & 6 PM
Yoga – 10 AM
Strength – 5 PM
*******Click HERE to join the live Zoom class!*********
Today’s Workout
- Warm Up
- :30 Jump Rope (Jumping Jacks)
- 20 Standing Split Squats (10|10)
- 10 Push Up + Down Dog
- :30 Jump Rope
- 20 Single Arm Deadlift (10|10)
- 10 Single Arm Press (Each Side)
- :30 Jump Rope
- 20 Walking Lunge Steps
- 10 DB Snatches (Alternating)
- Conditioning – “Burnt and Er-knee”
*****Equipment Version*****
Power Snatches (sx: Scale as Needed rx: 95#|65#)
BB Overhead Walking Lunges (Same Weight)
*****Normal Version*****
AMRAP 16- 8 DB Snatches (Sub: Single Arm Power Clean|SA Push Press|SA Deadlift)
- 24′ DB Walking Lunges (Any style crx: Overhead – Sub: 8 Lunges in place|Step Ups|Box/Chair Squats)
- 32 Double Unders (Sub: Single Unders|Plate/Stair/Object Hop|:30 Jumping Jacks|Toe Taps|Standing High Knee March)
- 24′ DB Walking Lunges
- Accessory
Collect 2 min.- Couch Stretch (Both Sides)
- Pigeon Pose (Both Sides)
- Doorjam Pec Stretch (Each Side)
- Kneeling Lat Stretch on the Floor (Each Side)
Strength Class
- Warm Up
- 20 Groiners + T-Spine Rotation
- 20 Forward Lunges
- 10 Good Mornings
- 10 Behind the Neck Presses
- 10 Tempo Back Squats (:03+ Negative)
- 10 Presses
- 10 Back Squats
- Strength
- 3 Sets of 10 Back Squats
- 3 Sets of 10 Presses