Today’s classes:
Zoom WOD – 12 PM
Live Stream – 4:30 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 – :40 On|:20 Off

    • Glute Bridges (2-Press Ups|3-Superman)
    • Step Ups (2-Tuck Jumps|3-Box Jumps)
    • Sit Ups (2-Lemon Sueezes|3-V Ups)
  • Strength
    Indoor
    :30 On|:30 Off for 10 min.
    A) Toes to Bar (Sub: Hanging Knee/Str. Leg Raise|V Up (to PVC is able)|Lemon Squeeze|Str. Leg Sit Ups
    B) Weighted Glute Bridges (Sub: Unweighted|Good Morning|Light Swings)
    Outdoor
    :30 On|:30 Off for 10 min.
    A) Toes to Hands Sit Ups/V Ups
    B) Weighted Glute Bridges
  • Conditioning – “Weighting for my Lay-Over”
    Indoor
    5 – 10 – 15 – 20 – 25 – 30
    Medball Weighted Sit Up (Sub: Sit Up|2:1 Bicycle Crunches|:20 Plank-F/R/L)
    Box Jumps (Sub:: Jump Overs|Broad Jumps|Step Ups)
    Outdoor
    5 – 10 – 15 – 20 – 25 – 30
    Medball Weighted Sit Up
    Box Jumps (NO Soft Boxes)
  • Accessory
    • Collect 5 min. in a Side Plank (Alt. as desired/needed)