08/11/20: 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
    • 3 sets
      • 10 Straight Leg Sit Ups
      • 15 Glute Bridges
      • 20 Shoulder Taps
    • 2 x 10 Bent Row ( Each Side – Build to Workout Weight)
  • Conditioning – “Total V-clipse of the Hard”
    *****Equipment Version*****
    Toes to Bar & Ring Rows  –OR– GHD Sit Ups & Strict Pull Ups
    *****Normal Version*****
    AMRAP 20
    3|6|9|12|15|18|21|…

    • V ups (Sub: Lemon Squeezes|Sit Ups|Two Breath Side Planks)
    • Single Arm Rows (Each Arm – Sub: Lighten load and slow movement down)
  • Accessory
    • 600 m Suitcase Carry

Strength Class

  • Warm Up
    • 10 Press Ups
    • 20 Glute Bridges
    • :30 Hollow Hold
    • 10 Push Up + Double Shoulder Tap
    • 5 Power Cleans
    • 20 Front Rack Lunges
  • Strength
    • EMOM 10 – 4 Front Rack Lunges (Heavier than 7/28)
    • 3 x 12 DB Bench Presses (Attempt same weight or heavier than 7/28)