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
- 10 Standing Knee Pulls
- 10 Standing Quad Pulls
- 10 Cossack Squats
- 10 Straight Leg Sit Ups
- 100 m Shuttle Run
- 10 Single Arm Deadlifts (Each)
- 10 Single Arm Bent Rows (Each)
- 10 Single Arm Shoulder to Overhead (Each)
- 100 m Shuttle Run
- 10 V Ups
- 5 Single Arm Rows (Each)
- 5 Hang Power Snatches (Each)
- Conditioning – “Cinco de Cry-ohhh”
*****Equipment Version*****
15 Strict Pull Ups
30 Toes to Bar
30 Hang Power Snatches (sx: Scale as Needed rx: 95#|65# crx: 135#|95#)
*****Normal Version*****
For Time- 600 m Run (Sub: 3 min. Alt. :30 High Knees + : 30 Butt Kickers|Toe Taps|Stairs|Fast Walk)
- 30 Single Arm Row (Each – Alt. Every 15 – Sub: Lighter Load and Move Slow)
- 600 m Run
- 30 Single Arm Row (Each – Alt. Every 15)
- 45 V Ups (Sub: Lemon Squeezes|Sit Ups|Two Breath Side Planks)
- 600 m Run
- 30 Single Arm Row (Each – Alt. Every 15)
- 45 V Ups
- 60 DB Hang Power Snatches (Alt Ever 5 – Sub: SA Push Presses|SA HPC|SA Deadlifts|Staggered Good Mornings|Glute Bridges)
- Accessory
4 Sets- 12 Glute Bridges
- 10 Press Ups
Strength Class
- Warm Up
- 10 Press Ups
- 20 Glute Bridges
- :30 Shoulder Taps
- 20 Deadlifts
- 10 Push Ups w/ T Spine
- 20 Bench Presses
- Strength
***Increasing Weight Each Set if Possible- 15-12-9 Deadlifts
- 15-12-9 Bench Presses