09/24/20: 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
  • 3 Sets
    • :15 Hollow Hold
    • 12 Glute Bridges
    • 9 Infant Squats
  • 10 Deadlifts
  • 5 Pause Front Squats
  • 10 Presses
  • 5 Push Presses
  • 10 Cleans (Power to Squat)
  • 5 Push Jerks
  • 10 Thrusters

• Strength
  

  Indoor Every 1:30 for 8 Sets 2 x 1 Squat Clean (Sub: Hang Squat Clean|Power Clean|HPC|Swing|Glute Bridge) 1 Jerk (Sub: Push Press|Press|Pike Push Up|PU+DD|HRPU|Bent Over Row)

  Outdoor :Every 1:30 for 8 Sets 2 x 1 DB Squat Clean 1 DB Jerk

• Conditioning – “Death by Thrusters” – Last done 7/6/20
  

  Indoor AMRAP Starting at 5 reps, add 1 Thruster every min. until you cannot complete the reps within the minute ***If you cap out before 10 min. continue doing AMRAP thrusters until 10 min. (Sub: Push Press|Front Squat|Power Cleans|Front Rack Chair Squats|Front Rack Lunges)

  Outdoor AMRAP Starting at 5 reps, add 1 DB Thruster every min. until you cannot complete the reps within the minute ***If you cap out before 10 min. continue doing AMRAP thrusters until 10 min.

• Accessory
  4 Sets
  • 12 DB Bicep Curls