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 – 5 (BH Only), 6 & 9 AM & 6 PM-BH @ Back Lot –WF @ Parking Lot – ⭐MUST reserve in ZP⭐
Buns & Abs @ WF & Online – 10:15 AM
⭐Strength Outdoors @ BH – 5 PM
*******BH Click HERE to reserve and join classes!*********
*******WF Click HERE to reserve and join classes!*********
Today’s Workout
- Warm Up
- 300 m Jog
- 20 Glute Bridges
- 10 Press Ups
- :30 Shoulder Taps
- 10 Single Arm Deadlifts (Each Side)
- 10 Single Arm Swing (Each Side)
- 10 Single Arm Presses (Each Side)
- 5 Box Step Overs
- 5 Box Jump Overs
- 10 Hang Power Snatches (Alt. Every Rep)
- Conditioning – “Ran-tom of the Hop-era”
*****Equipment Version*****
10 Hang Power Snatches (After BJO instead of before – sx: Scale as Needed rx: 95#|65# crx: 115#|75#)
*****Normal Version*****
Every 5 min. for 4 Rounds- 300 m Run (Sub: 1:30 Alt. High Knees + Butt Kickers|Toe Taps|Stairs|Fast Walk)
- 20 DB Hang Power Snatches (Alt. Every Rep – Sub: SA Push Press|SA Swings|SA Power Cleans|SA Deadlifts|Staggered Good Mornings|Glute Bridges)
- 15 Box Jump Overs (Sub: No Touch Jump Overs|Broad Jumps|Step Ups)
- Accessory
- 50 Lying DB Pull Overs (Lay on BJO Box)
- 50 DB Tricep Extensions
Strength Class
- Warm Up
- 10 Press Ups
- 20 Glute Bridges
- :30 Hollow Hold
- 10 Good Mornings
- 10 T Spine Opener (Each Side)
- :30 Superman
- 15 Deadlifts
- 10 Tempo Push Ups
- 15 Bench Presses
- Strength
- Every 2 min. for 5 Sets – 5 Deadlifts
- Every 2 min. for 5 Sets – 5 Bench Presses