08/27/20: Thursday

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
  • 10 Press Ups
  • 20 Groiners w/ T Spine Opener
  • :30 Jump Rope
  • 5 Inchworm to Down Dog
  • 10 Infant Squats
  • 20 Glute Bridges
  • :30 Jump Rope
  • 10 Front Rack Elbow Rotations
  • 10 Presses
  • 10 Front Squats
  • 10 Sumo Deadlifts
  • 10 High Pulls
  • 10 Push Presses
  • 10 Sumo Deadlifts High Pulls
  • 10 Thrusters
  • :30 Jump Rope

• Conditioning – “Thigh Me a River”
  Against a 25 min. running clock
  For Time
  • 40 Sumo Deadlift High Pulls (sx: Scale as Needed  rx: 95#|65# – Sub: Sumdo Deadlift|Swings)
  • 30 Thrusters (Sub: Push Press|Front Squat|Power Cleans|Front Rack Chair Squats|Front Rack Lunges)
  • 200 Double Unders (Sub: 2:1 Singles|Jumping Jacks|Plate/Stair/Object Hop|Toe Taps|Standing High Knee March)
  • 30 Thrusters
  • 20 Sumo Deadlift High Pulls
  • 100 Double Unders
    –In the remaining time–
  • Establish a Challenging 2 Rep Thruster

Strength Class

• Warm Up
  • 10 PVC Pass Throughs
  • 15 Good Mornings
  • 20 Cossack Squats
  • :30 Bottom of the Squat Hold
  • 10 Push Up + Double Shoulder Taps
  • 10 PVC Overhead Lunges
  • 5 Power Snatches
  • 10 Overhead Lunge

• Strength
  • EMOM 10 – 4 Overhead Lunges
  • EMOM 10 – 4 DB Bench Presses