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
    • 2 Sets
      • :20 Hollow Hold
      • 10 Superman
    • 3 Sets
      • 5 Push Up + Down Dog
      • 10 Single Arm Bent Row (Each)
      • 15 Russian Swings
    • 10 Slow Scap Pull Ups
  • Strength
    Indoor
    3 Sets – Compare to 9/23/20
    15-20 Unbroken Strict Pull Ups (use/add bands as needed)
    :40 Mixed Rack March (In place – 1 Overhead|1 Front Rack – Alt. at :20)
    Outdoor
    3 Sets
    15-20 Double KB/DB Pendlay Row
    :40 Mixed Rack March
  • Conditioning – “Raindrops Kip Falling on My Head”
    Indoor
    5 Rounds For Total Reps
    1 min. – KB Swings
    1 min. – Handstand Push Ups (sx: Pike/Box/Push Up + DD)
    1 min. Rest
    Outdoor
    5 Rounds For Total Reps
    1 min. – KB Swings
    1 min. – Pike or Box Handstand Push Ups
    1 min. Rest
  • Accessory
    4 Sets

    • 20 Side Bends (Each Side)