05/08/20: Friday

The gym is closed due to COVID-19 until further notice.
Today’s virtual classes via ZOOM –
WOD – 7 & 9 AM, 12 & 6 PM
ROMWOD – 10 AM
Kid’s Class – 4 PM
*******BH Click HERE to reserve and join classes!*********
*******WF Click HERE to reserve and join classes!*********


Today’s Workout

  • Warm Up
    • 50 Jumping Jacks
    • 10 Groiners + T-Spine
    • 8 Push Up + Down Dog
    • 6 Cossack Squats (Each Side)
    • 200′ Shuttle Run
    • 10 DB Deadlifts (Each)
    • 10 DB Shoulder to Overhead (Each)
    • 10 DB Squats
    • 200′ Shuttle Run
    • 10 DB Thrusters
  • Conditioning – “Depth Charge”
    *****Equipment Version*****
    BB Thrusters (rx: 75#|55#)
    *****Normal Version*****
    10 Rounds for Total Reps
    :40 On|:20 Off

    • 200′ Shuttle Run (50′ Increments – Sub: :20 Fast High Knees|:20 Jumping Jacks|:20 Squat Thrusts|Toe Taps|Stairs|Fast Walk)
      In the remaining time:

      • Max DB Thrusters (Sub: Push Press|Squat|Power Cleans|FR Chair Squats|FR Lunges)
  • Accessory
    • Tabata (8x:20|:10) – Sit Ups
      Immediately into:
    • Tabata – Planks