04/19/20: Sunday

The gym is closed due to COVID-19 until further notice.
Today’s virtual classes via ZOOM –
WOD – 9 & 10 AM
Spin – 8 AM with Kris
Nutrition – 11:30 AM
*******BH Click HERE to reserve and join classes!*********
*******WF Click HERE to reserve and join classes!*********


Today’s Workout

  • Warm Up
    • 10 Press Up
    • 15 Glute Bridges
    • 20 Single Arm DL (10 Each Arm)
    • :30 Hollow Hold
    • 20 Single Arm Row (10 Each Arm – Slow Negative)
    • :15 Side Plank
    • 100′ Lateral Plank
  • Conditioning – “I Row-bot”
  • *****Equipment Version*****
    15-20 Strict Pull Ups (instead of Rows)
    *****Normal Version*****

    AMRAP 15

    • 15 Single Arm Row (Each Arm – Sub: Lighter Weight, Slower Reps)
    • 100′ Suitcase Carry (Each Arm – Sub: Front Rack Carry|Side Bends|:20 Side Plank Each Side)
    • 50′ Lateral Plank (Each Direction – Sub: Bear Crawl|:20 Side Plank Each Side)
  • Accessory
    Accumulate time in ONE of the following:

    • 1 min. L-Hang/Sit
    • 2 min. Hollow Hold
    • 3 min. Plank