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 12-14 YO – ⭐3:30 – 4:15 PM 🚨MUST reserve in ZP – HERE🚨


Today’s Workout

  • Warm Up
    • :30 On|:15 Off
      • Straight Let Sit Ups
      • Forearm Plank
      • Drunken Mt. Climbers
      • Lemon Squeezes
      • Push Up + Down Dog
      • Standing Knee Pull
      • Hurdle Steps
      • Butt Kickers
      • High Knees
      • V Ups
      • Pike Push Ups
    • 300 m Jog
  • Conditioning – “The Empire Pikes Back”
    AMRAP 20

    • 30 V Ups (Sub: Lemon Squeeze|Sit Up|Two Breath Side Planks)
    • 15 Pike Push Ups (Optional: HSPU – Sub: Single Arm Press|Push Up + Down Dog|HRPU)
    • 300 m Run (Sub: 400/300m Row|800/600m Bike|1:30 Alt. – :15 High Knees + :15 Butt Kickers|Toe Taps|Stairs|Fast Walk)
  • Accessory
    Indoor
    3 Sets – :15 – :30
    Kip from the Pull Up Bar (sx: Active Shoulder Hang)
    20 :05 Side Plank (Alternating)
    Outdoor
    3 Sets – :15 – :30
    Hollow Rock
    20 :05 Side Plank (Alternating)