09/14/20: Monday

Today’s classes:
Zoom WOD – 12 PM
Live Stream – 7 AM & 4:30 PM
In/Outdoor WOD – 5, 6, 7 & 9 AM & 4:15, 5:15, 6:15 PM 🚨MUST reserve in ZP – HERE🚨
Open Gym – 8-9 AM (12 Spots) 🚨MUST reserve in ZP – HERE🚨
Outdoor Kids 7-11 YO – ⭐3:30 – 4:15 PM 🚨MUST reserve in ZP – HERE🚨

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Today’s Workout

• Warm Up
  • 3 Sets
    • 5 Inchworm + Down Dog
    • 10 Tempo Air Squats (2- Tempo Front squats|3- Tempo Snatch Deadlift)
    • 15 PVC Pass Throughs (2- BB Push Press|3- BB Hang Power Snatch)
  • After Strength
    • 10 Power Snatch
    • 10 Burpees Over the Bar
    • 10 Thrusters

• Strength
  

  Indoor 10 Sets – :10 On|:20 Off Handstand Hold (crx: :20 On|:10 Off – Sub: OH Plate Hold|SA OH Hold|Front Rack Hold)

  Outdoor 10 Sets – :10 On|:20 Off Overhead Plate Hold (crx: 2xDBs :20 On|:10 Off)

• Conditioning – “Urn Your Keep”
  

  Indoor AMRAP 8 – 1, 2, 3, 4, 5,… Power Snatches (rx: 75#|55#  crx: 95#|65# – Sub: Power Clean|DB Snatch|DB Power Clean|Swing|Snatch Grip DL) Box Jump Overs (Sub: Jump Overs|Broad Jumps|Step Ups) 4 min. Rest AMRAP 8 – Pick up where you left off Thrusters (Sub: Push Press|Front Squat|Power Cleans|FR Chair Squats|FR Lunges) Burpees Over the Bar (Sub: Squat Thrusts|1/2 Inchworms|2x Squat Jumps)

  Outdoor AMRAP 8 – 1, 2, 3, 4, 5,… Double DB Ground to Overhead Box Jump Overs 4 min. Rest AMRAP 8 – Pick up where you left off DB Thrusters Burpees Over the DB

• Accessory
  5 Sets
  • 10 Tempo Cossack Squats (crx: 10 Tempo Pistols)