Today’s classes:
Zoom WOD – 12 PM 
In/Outdoor WOD – 5, 6, & 9 AM & 4:15, 5:15, 6:15 PM 🚨MUST reserve in ZP – Click HERE🚨


Today’s Workout

  • Warm Up
    • 3 Sets – :30 On|:15 Off
      • Hollow Hold
      • Inchworms
      • Scap Pull Ups
    • 10 Front Rack Elbow Rotations
    • 10 Deadlifts
    • 10 Hang Power Cleans
    • 10 Squat Thrusts
  • Strength
    Indoor
    :30 On|:30 Off for 10 min.
    A) Strict Pull Ups (Sub: Banded|Ring Rows|Prone Row|SA Row)
    B) Push Ups (Sub: Elevated|Knees|Shoulder Taps)
    Outdoor
    :30 On|:30 Off for 10 min.
    A) Bent Over Rows
    B) Push Ups
  • Conditioning – “Eight-orade”
    Indoor
    AMRAP 15
    8 Hang Power Cleans (rx: 95#|65# – Sub: Swing|DL|Glute Bridges)
    8 Burpees (Sub: Squat Thrusts|4 Inchworms|16 Squat Jumps)
    Outdoor
    AMRAP 15
    8 DB Hang Power Cleans (rx: 40#|25#)
    8 Burpees
  • Accessory
    • 400 m Farmers Carry