09/28/20: 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
  • 30 High Pulls
  • 30 External Rotations
  • 30 Presses
  • 3 Sets
    • 8 Rockstars
    • 5 Single Arm DB Presses (Each)
    • 12 Air Squats
  • :30 Handstand Hold

• Strength
  

  Indoor EMOM 10 3-5 Strict Handstand Push Ups (Sub: Pike Push Up|Strict Press|Push Up + Down Dog|HRPU)

  Outdoor EMOM 10 5 Strict DB Presses

• Conditioning – “A Hoist at the Ball-agio”
  

  Indoor 2 Rounds For Total Reps AMRAP 3 – Wallballs (Sub: Shoulder to Shoulder MB Thruster|DB Thruster|Push Press|Squat|Power Clean|Front Rack Lunges) Rest 1 min. AMRAP 3 – DB Snatches (rx: 40#|25#  crx: 50#|35# – Sub: Hang Power Snatch|SA Push Press|SA Power Clean|SA Deadlift|Staggered Good Morning|Glute Bridges) Rest 1 min.

  Outdoor 2 Rounds For Total Reps AMRAP 3 – Shoulder to Shoulder MB Thrusters Rest 1 min. AMRAP 3 – DB Snatches (rx: 40#|25#  crx: 50#|35#) Rest 1 min.

• Accessory
  

  Indoor 3 Sets – No rest between sets :15-:30 Kip from the Pull Up Bar (sx: Active Shoulder Hang) 15 Glute Bridges (Weighted if desired) :30 Hollow Hold

  Outdoor 3 Sets – No rest between sets :30 Farmers Hold 15 Glute Bridges (Weighted if desired) :30 Hollow Hold