08/04/20: 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!*********

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Today’s Workout


• Warm Up
  • 3 Sets
    • 10 Bird Dogs
    • 10 Deadbugs
    • 10 Straight Let Sit Ups
    • 200 m Jog
  • 20 DB Pull Though

• Conditioning – “Abs-sent-tee Ballot”
  *****Equipment Version*****
  16 Pull Ups
  *****Normal Version*****
  AMRAP 24
  • 32 Sit Ups (Sub: 64 Bicycle Crunches|:20 Plank – F/R/L)
  • 16 Renegade Rows (No Push Up – Alt. – Sub: SA Bent Row|Lighten Load and Slow Reps)
  • 400 m Run (Sub: 500/400m Row or 900/800m Bike|2 min. Alt. :20 High Knees + :20 Butt Kickers|Toe Taps|Stairs|Fast Walk)

• Accessory
  • 600 m Farmers Carry

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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)