07/02/20: Thursday

Now hosting outdoor group classes and private training, as well as live virtual group classes.
Today’s classes:
Zoom WOD– 7 AM & 12 PM 
Outdoor WOD –  6 & 9 AM & 6 PM-BH @ Back Lot –WF @ Parking Lot – ⭐MUST reserve in ZP⭐
Yoga – 10 AM
⭐Buns & Abs – 10:15 AM
Strength – 5 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
  • 4 Sets – Light DB
    • :15 Hollow Hold
    • 10 Infant Squats
    • 5 Single Arm Presses (Each Arm)
  • 2 Sets – Workout DB
    • 4 DB Snatches
    • 5 Goblet Squats
    • 6 V Ups

• Conditioning – “Call the Core-oner”
  *****Equipment Version*****
  5 Toes to Bar — Before DB Snatches
  *****Normal Version*****
  20 Rounds For Time
  • 6 DB Snatches (Sub: Hang Power Snatches|SA Push Press|SA Hang Power Clean|SA Deadlift|Staggered Good Mornings|Glute Bridges)
  • 7 Goblet Squats (Sub: Lunges|Box/Chair Squats|Glute Bridges)
  • 8 V Ups (Sub: Lemon Squeezes|Sit Ups|Two Breath Side Planks)

• Accessory
  • Collect 4 min. in a Wall Sit (Weighted if Able/Desired)

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Strength Class

• Warm Up
  • 10 Groiners w T Spine Opener
  • 15 Rockstars
  • 20 Glute Bridges
  • :30 Prayer Squat Hold
  • 10 Push Up + Side Planks
  • 20 Back Squats
  • 20 Presses

• Strength
  • Every 1:30 for 6 Sets – 4 Back Squats
  • Every 1:30 for 6 Sets – 4 Strict Presses