Close

Not a member yet? Register now and get started.

lock and key

Sign in to your account.

Account Login

Forgot your password?

Welcome Amro!

Hey Zoners,

A big congratulations and welcome to Amro, who just crushed FGB on Friday and graduated to class. It’s been a long, hard road for Amro, but he’s done it! If you see him around class, say hi and ask him if he’s done his mobility work for the day!

Workout of the Day

WARMUP

4 Rounds

:15 Jumping Jack

:15 Squat

:15 Mountain Climber

:15 Jump Squat

1:00 Rest

4 Rounds

:15 Plank

:15 Superman

:15 Side Plank

:15 Side Plank

STRENGTH/ACCESSORY

100m Sprints: EMOM for 10min

WOD

Push Up: 3 every :15 for 16 Intervals

1:00 Rest

Box Jump (Step Down) every :15 for 16 Intervals

Rx: 24″/30″
Zone 3 – Band-assisted push-ups
Zone 2 – Box step-ups, scale push-up reps
Zone 1 – scale as needed

MOBILITY

Band hip extension – 2min/side

Band lateral opener (pec stretch) – 2min/side

Leave a Reply