08/03/20: 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!*********


Today’s Workout

  • Warm Up
    • 30 High Pulls
    • 30 External Rotations
    • 30 Presses
    • 5 Sumo Inchworms
    • 10 Press Ups
    • 15 Glute Bridges
    • 10 Single Arm Presses (Each)
    • 10 Single Arm Deadlifts (Each)
    • 20 Step Ups
    • 5 DB Hang Power Snatches (Each)
    • 10 DB Snatches (Alt.)
    • 10 Weighted Step Ups
  • Strength
    5 Sets

    • 5 Sumo Deadlifts (Sub: KB Sumo DL|DB DL|Lateral Step Up|Cossack Squats|Glute Bridges)
  • Conditioning – “Pirate’s DB-bloon”
    10-20-30

    • DB Snatches (Sub: Hang Power Snatches|SA Push Presses|SA Power Cleans|SA DL|Staggered Good Mornings|Glute Bridges)
    • DB Step Ups (Sub: Unweighted Step Up + High Knee|Lunges|Chair Squats|2:1 Hurdle Steps)
  • Accessory
    3 Sets

    • 12-15 Lying DB Pull Overs
    • 15-20 DB Tricep Extensions (Seated upright – DB behind the head)

Strength Class

  • Warm Up
    • 10 Groiners
    • 10 Tempo Air Squats
    • 10 PVC Pass Throughs (Sub: 10 PVC Front Rack Elbow Rotations)
    • 10 Push Up + Down Dog
    • 10 Power Snatches (Sub: Power Cleans)
    • 10 Overhead Squats (Sub: Front Squats)
    • 15 Tempo DB Bench ***After OHS Strength
  • Strength
    • Every :90 for 7 Sets – 3 Tempo Overhead Squats (Attempt heavier than 7/16 – Sub: Front Squats)
    • 5 x 5 DB Bench Complex (1 rep = Lock out both arms, R press, L press – non pressing arm stays locked out)