05/19/20: 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!*********

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Today’s Workout

• Warm Up
  • Using 2.5-5# plates or light weight
    • 30 High Pulls
    • 30 External Rotations
    • 30 Presses
  • 2 Sets
    • :30 Hollow Hold
    • 5 Press Up + Down Dog
    • 7 Straight Leg Sit Ups (V Ups 2nd time)
    • 9 Tuck Jumps

• Conditioning – “Happily Ev-4 After”
  *****Equipment Version*****
  5 Strict Handstand Push Ups
  15 Toes to Bar
  *****Normal Version*****
  Every 4 min. for 5 Rounds
  • 5 Box Handstand Push Ups (Sub: Pike Push Ups|Single Arm Presses|Push Up to Down Dog|Hand Release Push Ups|Elevated Push Ups)
  • 10 Box Jumps (Sub: Jump Overs|Broad Jumps|Step Ups)
  • 25 V Ups (Sub: Lemon Squeezes|Sit Ups|Two Breath Side Planks)
  • 10 Box Jumps
  • 5 Box Handstand Push Ups

• Accessory
  4 Sets
  • 15 DB Tricep Kickbacks (Each Arm)
  • :30 Slow Shoulder Taps

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Strength Class

• Warm Up
  • 10 Press Ups
  • 20 Glute Bridges
  • 10 Good Mornings
  • :20 Plank (F/R/L)
  • 10 Push Up + Down Dog
  • 20 Deadlifts
  • 20 Bench Presses

• Strength
  • EMOM 10 – 3 Deadlifts
  • EMOM 10 – 3 Bench Presses