08/23/20: Sunday

Now hosting outdoor group classes and private training, as well as live virtual group classes.
Today’s classes:
Outdoor WOD – 9 AM-BH @ Back Lot –WF @ Parking Lot – ⭐MUST reserve in ZP⭐
*******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
  • 10 Press Up + Down Dog
  • 20 Glute Bridges
  • 30 Lunges
  • 10 Single Arm Presses (Each)
  • 5 Two Breath Table Top
  • :20 Dip Support Hold (Top & Bottom)
  • 5 Single Arm Presses (Each)
  • 10 Step Ups
  • 5 Single Arm Push Jerks (Each)
  • 5 Box Dips

• Conditioning – “Step Throat”
  *****Equipment Version*****
  12 Ring Dips
  *****Normal Version*****
  6 Rounds For Time
  • 24 Single Arm Push Presses (Alt. Every 6 – Sub: Pike Push Up|Push Up + Down Dog|HRPU|Bent Over Row)
  • 18 Weighted Step Ups (Sub: Unweighted Step Up to High Knee|Lunges|Chair Squats|36 Hurdle Steps)
  • 12 Dips (Sub: Bent Knee Box Dips|Push Ups|Elevated Push Ups|36 Shoulder Taps)

• Accessory
  Collect 1 min. (Each position – each leg)
  • Groiner Hip Opener Stretch
    1. 1. Neutral
       2. Internal Rotation
       3. External Rotation w/ Hand on the inside of the knee