07/23/20: 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 – 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
Zoom Kids’ Class – 4 PM
Strength Outdoors @ BH – 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 Sets
  • 10 Straight Leg Sit Ups (2-Lemon Squeezes|3-V Ups)
  • 10 Drunken Mt. Climbers + Shoulder Taps
  • 10 Two Breath Side Planks

• Conditioning – “Oblique-atory V-marks”
  *****Equipment Version*****
  Toes to Bar
  *****Normal Version*****
  10 Rounds
  :20 On|:10 Off
  1. 1. Max V Ups (Sub: Lemon Squeezes|Sit Ups|Crunches)
     2. Max Mt. Climbers (Sub: Shoulder Taps|Push Up Plank)
     3. Left Side Plank (Sub: Standing Side Bend|Single Arm Front Rack March|Suitcase March)
     4. Right Side Plank

• Accessory
  • 400 m Suitcase Carry (Alt. arms as needed – Try not to put the weight down)

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Strength Class

• Warm Up
  • 10 PVC Pass Throughs
  • 15 Good Mornings
  • 20 Cossack Squats
  • :30 Bottom of the Squat Hold
  • 5 Muscle Snatch in Bottom of the Squat + Bottom Up Overhead Squat
  • 10 Push Up + Double Shoulder Taps
  • 15 PVC Overhead Squats
  • 5 Power Snatches
  • 10 Overhead Squats (Barbell)

• Strength
  • Every 2 min. for 6 Sets – 6 Tempo Overhead Squats
  • Every 2 min. for 6 Sets – 6 DB Bench Presses