08/10/20: Monday

Now hosting outdoor group classes and private training, as well as live virtual group classes.
Today’s classes:

Zoom WOD– 7 AM & 12 PM 
Outdoor WOD – 5, 6, & 9 AM & 6 PM-BH @ Back Lot –WF @ Parking Lot – ⭐MUST reserve in ZP⭐
Kids’ Class Outdoors @ WF – 11 AM (7-11 YO) – 3:45 PM (12-14 YO)
Strength Outdoors @ WF – 5 PM
*******BH Click HERE to reserve and join classes!*********
*******WF Click HERE to reserve and join classes!*********


Today’s Workout

  • Warm Up
    • :30 Jump Rope
    • 10 Infant Squat + T-Spine Opener
    • 15 PVC Pass Throughs
    • 20 Glute Bridges
    • 15 PVC Muscle Snatches
    • 10 PVC Power Snatches
    • :30 Jump Rope
    • 5 Snatch Grip Deadlifts
    • 5 Hang Power Snatches
    • 5 Power Snatches
    • 10 Medball Shoulder to Shoulder Thrusters
    • :30 Jump Rope
  • Strength
    Every 1:30 for 8 Sets

    • 1 Snatch Grip Deadlift + 1 Hang Power Snatch + 1 Snatch (Power or Full)
      (Sub: Clean Complex-DL+HPC+Clean|DB Snatch|KB Complex-DL+Rus.+Am.)
  • Conditioning – “Shredded Chi Snatch-o’s”
    4 Rounds For Time

    • 60 Double Unders (Sub: Singles|Jumping Jacks|Plate/Stair/Object Hops|Tor Taps|Standing High Knee March)
    • 12 Power Snatches (sx: Scale as Needed  rx: 95#|65#  crx: 115#|80# – Sub: Power Cleans|DB Snatches|DB Power Cleans|Am. Swings|Rus. Swings|Snatch Grip Deadlifts)
    • 18 Shoulder to Shoulder Thrusters (Medball or Slamball – Sub: DB Thrusters|Wall Balls|DB Squats|DB Push Press|Air Squats
  • Accessory
    5 Sets

    • 10 Single Leg Glute Bridges (Each Leg)

Strength Class

  • Warm Up
    • 10 Press Ups
    • 20 Glute Bridges
    • :30 Hollow Hold
    • 10 Push Up + Double Shoulder Tap
    • 5 Power Cleans
    • 20 Front Rack Lunges
  • Strength
    • EMOM 10 – 4 Front Rack Lunges (Heavier than 7/28)
    • 3 x 12 DB Bench Presses (Attempt same weight or heavier than 7/28)