09/17/20: Thursday

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🚨

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Today’s Workout

• Warm Up
  • 5 Sumo Inchworms
  • 10 Infant Squats
  • 15 Rockstars
  • 20 Glute Bridges
  • 25 Air Squats
  • 20 Front Rack Elbow Rotations
  • 15 Deadlifts
  • 10 Hang Power Cleans
  • 5 Pause Front Squats
  • 5 Power Cleans
  • 5 Hang Squat Cleans

• Strength
  

  Indoor Every 2 min. for 6 Sets 2 x Clean Complex: 1 Power Clean (Sub: Hang Power Clean|Swing|Deadlift|Glute Bridge) 1 Hang Squat Clean (Sub: DB Squat|HPC|Swing|Glute Bridge) ***Drop and reset between each complex

  Outdoor Every 2 min. for 6 Sets 2 x DB Clean Complex: 1 DB Power Clean 1 DB Hang Squat Clean ***Drop and reset between each complex

• Conditioning – “La Taza Del Diablo”
  5 Rounds For Time
  • 10 Single Arm Devils Power Cleans (Alt. – Sub: Front Squat|Hang Power Clean|Deadlift|Glute Bridges)
  • 20 Goblet Squat (Sub: Lunges|Box/Chair Squat|Glute Bridges)

• Accessory
  4 Sets
  • 20 Alternating Bicep Curls