07/20/20: Monday

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, 6, & 9 AM & 6 PM-BH @ Back Lot –WF @ Parking Lot – ⭐MUST reserve in ZP⭐
Kids’ Class Outdoors @ WF – 11 AM (7-11 YO) – 3:45 PM (12-14 YO)
Strength Outdoors @ WF – 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
  • 3 min. Jump Rope (Singles -> Doubles)
  • 20 Infant Squats
  • 15 Single Arm Presses (Each Arm)
  • 10 Single Arm Deadlifts (Each Arm)
  • :30 Bottom of the Squat Hold
  • 20 Air Squats
  • 10 DB Snatches (Alt.)

• Conditioning – “Stunning Air-o-Knot-icks”
  *****Equipment Version*****
  15 Power Snatches (95#|65#)
  *****Normal Version*****
  AMRAP 18
  • 100 Double Unders (Sub: Single Unders|Jumping Jacks|Plate/Stair/Object Hop|Toe Taps|Standing High Knee March)
  • 50 Air Squats (Chair/Box Squats|Lunges|Step Ups|100 Toe Taps)
  • 30 DB Snatches (Alt. Every 5 – Sub: Hang Power Snatches|Push Press|Power Cleans|Deadlifts|Staggered Good Mornings|Glute Bridges)

• Accessory
  • 3 Sets
    • 15 Double DB High Pulls
  • 300 m Single Arm Overhead Carry (Alt. as Desired)

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Strength Class

• Warm Up
  • 5 Sumo Inchworm w/ Rockstar
  • 10 Staggered Good Mornings
  • 15 Press Ups + Down Dog
  • :20 Plank (F/R/L)
  • 15 Sumo Deadlifts
  • 15 Z Presses

• Strength
  • Every 2 min. for 6 Sets – 6 Sumo Deadlifts
  • Every 2 min. for 6 Sets – 6 Z Presses