Free Intro Session

Workout of the Day

04/09/20: Thursday

The gym is closed due to COVID-19 until further notice.
Today's virtual classes via ZOOM -
WOD - 7 & 9 AM, 12 & 6 PM
Yoga - 10 AM
Strength - 5 PM

*******Click HERE to join the live Zoom class!*********

Today's Workout

  • Warm Up
    • :30 Jump Rope (Jumping Jacks)
    • 20 Standing Split Squats (10|10)
    • 10 Push Up + Down Dog
    • :30 Jump Rope
    • 20 Single Arm Deadlift (10|10)
    • 10 Single Arm Press (Each Side)
    • :30 Jump Rope
    • 20 Walking Lunge Steps
    • 10 DB Snatches (Alternating)
  • Conditioning - "Burnt and Er-knee"
    *****Equipment Version*****

    Power Snatches (sx: Scale as Needed   rx: 95#|65#)
    BB Overhead Walking Lunges (Same Weight)
    *****Normal Version*****
    AMRAP 16

    • 8 DB Snatches (Sub: Single Arm Power Clean|SA Push Press|SA Deadlift)
    • 24' DB Walking Lunges (Any style crx: Overhead - Sub: 8 Lunges in place|Step Ups|Box/Chair Squats)
    • 32 Double Unders (Sub: Single Unders|Plate/Stair/Object Hop|:30 Jumping Jacks|Toe Taps|Standing High Knee March)
    • 24' DB Walking Lunges
  • Accessory
    Collect 2 min.

    • Couch Stretch (Both Sides)
    • Pigeon Pose (Both Sides)
    • Doorjam Pec Stretch (Each Side)
    • Kneeling Lat Stretch on the Floor (Each Side)

Strength Class

  • Warm Up
    • 20 Groiners + T-Spine Rotation
    • 20 Forward Lunges
    • 10 Good Mornings
    • 10 Behind the Neck Presses
    • 10 Tempo Back Squats (:03+ Negative)
    • 10 Presses
    • 10 Back Squats
  • Strength
    • 3 Sets of 10 Back Squats
    • 3 Sets of 10 Presses