08/24/20: 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!*********

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Today’s Workout


• Warm Up
  • 200 m Run
  • 20 Groiners w/ T Spine Opener
  • 5 Inchworms
  • 20 Single Leg Glute Bridges
  • 10 Forward Lunges
  • 10 Reverse Lunges
  • 400 m Run
  • 8 Hang Power Cleans
  • 8 Front Squats
  • 8 Hang Squat Cleans
  • 8 Front Rack Lunges

• Conditioning – “The WODer-Gait Stand-al”
  4 X AMRAP 5
  • 400 m Run (Sub: 500/400m Row|1km/800m Bike|2 min. Alt. :20 High Knees + :20 Butt Kickers|Toe Taps|Fast Walk)
    In the remaining time AMRAP:
    • 5 Hang Squat Cleans (sx: 75#|55#  rx: 95#|65#  crx: 135#|95# – Sub: DB Squats|Hang Power Cleans|Swings|Glute Bridges)
    • 10 Front Rack Lunges (Same Weight – Sub: Goblet Lunges|Step Ups|Chair Squats|20 Hurdle Steps)
  • Rest 3 min.

• Accessory
  • Tabata – Hollow Hold
  • 300 m Mixed Carry (1 Front Rack + 1 Suitcase – Alt. as desired)

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Strength Class

• Warm Up
  • 10 Press Ups
  • 20 Glute Bridges
  • :30 Hollow Hold
  • 10 Push Up + Double Shoulder Tap
  • 10-15 Deadlifts
  • 10-15 Shoulder Presses

• Strength
  • E2M 10 – 5 Deadlifts
  • EMOM 10 – 5 Strict DB Presses