04/20/20: Monday

The gym is closed due to COVID-19 until further notice.
Today’s virtual classes via ZOOM –
WOD – 7 AM & 9 AM, 12 PM & 6 PM
Kids’ Class – 4 PM
Cooking Class – 5 PM with Will G.
ROMWOD – 7 PM
*******BH Click HERE to reserve and join classes!*********
*******WF Click HERE to reserve and join classes!*********


Today’s Workout

  • Warm Up
    • 5 Sumo Inchworm w/  Drunken Mt. Climbers
    • 10 Push Up + Down Dog
    • 15 Halting Glute Bridges
    • :20 Plank (F|R|L)
    • 50 Jumping Jacks
    • 15 Squat Jumps
    • 15 Good Mornings
    • 10 Single Arm Deadlifts (Each)
    • 8 Single Arm Hang Power Cleans (Each)
    • 6 Single Arm Push Jerks (Each)
  • Conditioning – “DB DT”
  • *****Equipment Version*****
    “DT” Barbell DL|HPC|STO (sx: 10 RFT w/ Light Weight  rx: 155#|105#)
    *****Normal Version*****

    5 Rounds For Time (1 DB or only light DBs – 10 RFT alternating arms each full round)

    • 12 Deadlifts (Sub: Good Mornings|Glute Bridges)
    • 9 Hang Power Cleans (Sub: Swings|Single Arm Rows)
    • 6 Shoulder to Overhead (Sub: Pike Push Ups|Push Up + Down Dog|HRPU|Bent Over Rows)
  • Accessory
    5 Sets

    • :20 Hollow Hold
    • :40 Slow Shoulder Taps
    • 1 min. Halting Glute Bridges (:03 Pause at the top + :03 Negative)