07/21/20: Tuesday

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
    • 20 Ys, Ts, Ws (2.5#-5# Plates)
    • 20 Groiners
    • :20 Side Plank (Each)
    • :20 Shoulder Taps
    • 10 Hand Release Push Ups
    • 15 Squat Thrusts
    • 200 m Run
  • Conditioning – “That’s my Push”
    Partner WOD
    For Time – 30 min. Time Cap

    • Pacer: 200 m Run (Sub: Alt. :20 High Knees + :20 Butt Kickers|Toe Taps|Stairs|Fast Walk)
    • 200 Hand Release Push Ups (Sub: Push Ups|Knees|Elevated|2xShoulder Taps)
    • 100 Hand Release Burpees (Sub: Burpees|Squat Thrusts|1/2 Inchworms|2xSquat Jumps)
  • Accessory
    5 Sets – :30 On|:15 Off

    • Table Top Hold
    • Hollow Hold

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