08/12/20: Wednesday

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 (12-14 YO) – 3:45 PM (7-11 YO)
Strength Outdoors @ WF – 5 PM
Oly Outdoors @ BH – 5:15 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
  • 5 Inchworms
  • 20 Drunken Mt. Climbers
  • 10 Press Ups + Down Dog
  • 1 min. Shoulder Taps
  • 10 Deadlifts
  • 5 Power Cleans
  • 10 Presses
  • 15 Squat Thrusts
  • 10 Push Presses
  • 200 m Run
  • 5 Burpee Box Jump Overs

• Strength
  EMOM 10
  • 3 Push Presses (Sub: Press|Single Arm Push Press|Pike Push Up|Push Up + Down Dog|Hand Release Push Ups)

• Conditioning –  “Las Cinco Muertes”
  5 x AMRAP 2
  • 200 m Run (Bike/Row: 12|9 Cal crx: 15|12 Cal|1 min. Alt. High Knees + Butt Kickers|Toe Taps|Stairs|Fast Walk)
    in the remaining time:
    • Max Burpee Box Jump Overs (sx: Scale as needed  rx: 24″|20″ – Burpee Step Up|Squat Thrust Box Jump|Burpees|Squat Thrusts|Inchworm + 2 Step Ups)
  • 1 min. Rest

• Accessory
  • 3 Sets
    • 10 Concentration Curls (Each Arm)
  • 3 Sets
    • 10 Tricep Extensions

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Strength Class

• Warm Up
  • 1 min. Plank
  • 20 Staggered Stance Good Morning
  • 3 Sets
    • 5 Press Ups
    • 10 Glute Bridges
  • 10-15 Snatch Grip Deadlifts
  • 10-15 Strict Presses

• Strength
  • 5 x 3 Snatch Grip Deadlifts
  • 5 x 7 Strict Presses