The gym is closed due to COVID-19 until further notice.
Today’s classes:
Zoom WOD– 7 AM & 12 PM
Outdoor WOD – 9 AM & 6 PM-BH @ the track at GL High School –WF @ Memorial Pool – ⭐MUST reserve in ZP⭐
Buns – 1 PM
Strength Class – 4:30 PM ⭐NEW time!!!!⭐
ROMWOD – 7 PM
*******BH Click HERE to reserve and join classes!*********
*******WF Click HERE to reserve and join classes!*********
Today’s Workout
- Warm Up
- :20 Plank (F/R/L)
- 20 T’s/Y’s/W’s (Each)
- 20 Two Arm Pendlay Row (holding both heads of DB)
- 20 Glute bridges
- 6 Plank DB Pull Throughs
- 10 Single Arm Row (Each Arm)
- Conditioning – “Swole Your Row-L”
*****Equipment Version*****
5 Strict Pull Ups for 15 SA Rows
*****Normal Version*****
AMRAP 15- 15 Single Arm Row (Sub: Lighten Load and Slow Reps Down)
- 15′ Lateral Plank w/ DB Pull Through (Sub: 6 Alternating DB Pull Throughs|6 Two Breath Side Planks)
- 15 Single Arm Row (Other Side)
- 15′ Lateral Plank w/ DB Pull Through (Other Side)
- Accessory
4 Sets- 20-30 Side Bends (Each Side)
- 10 Inchworms (No Push Up)
- 2 min. Rest
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
- Every 3 min. for 3 Sets – 12 Deadlifts
- Every 3 min. for 3 Sets – 12 Bench Presses