Today’s classes:
Zoom WOD – 12 PM
Live Stream – 7 AM & 4:30 PM
In/Outdoor WOD – 5, 6, 7 & 9 AM & 4:15, 5:15, 6:15 PM 🚨MUST reserve in ZP – HERE🚨
Open Gym
– 8-9 AM (12 Spots) 🚨MUST reserve in ZP – HERE🚨
Outdoor Kids 7-11 YO – ⭐3:30 – 4:15 PM 🚨MUST reserve in ZP – HERE🚨


Today’s Workout

  • Warm Up
    • 3 Sets
      • 5 Inchworm + Down Dog
      • 10 Tempo Air Squats (2- Tempo Front squats|3- Tempo Snatch Deadlift)
      • 15 PVC Pass Throughs (2- BB Push Press|3- BB Hang Power Snatch)
    • After Strength
      • 10 Power Snatch
      • 10 Burpees Over the Bar
      • 10 Thrusters
  • Strength
    Indoor
    10 Sets – :10 On|:20 Off
    Handstand Hold (crx: :20 On|:10 Off – Sub: OH Plate Hold|SA OH Hold|Front Rack Hold)
    Outdoor
    10 Sets – :10 On|:20 Off
    Overhead Plate Hold (crx: 2xDBs :20 On|:10 Off)
  • Conditioning – “Urn Your Keep”
    Indoor
    AMRAP 8 – 1, 2, 3, 4, 5,…
    Power Snatches (rx: 75#|55#  crx: 95#|65# – Sub: Power Clean|DB Snatch|DB Power Clean|Swing|Snatch Grip DL)
    Box Jump Overs (Sub: Jump Overs|Broad Jumps|Step Ups)

    4 min. Rest

    AMRAP 8 – Pick up where you left off
    Thrusters (Sub: Push Press|Front Squat|Power Cleans|FR Chair Squats|FR Lunges)
    Burpees Over the Bar (Sub: Squat Thrusts|1/2 Inchworms|2x Squat Jumps)

    Outdoor
    AMRAP 8 – 1, 2, 3, 4, 5,…
    Double DB Ground to Overhead
    Box Jump Overs

    4 min. Rest

    AMRAP 8 – Pick up where you left off
    DB Thrusters
    Burpees Over the DB

  • Accessory
    5 Sets

    • 10 Tempo Cossack Squats (crx: 10 Tempo Pistols)