FreeDay
ZOOM LINK
https://zoom.us/j/660024996

Monday – Sunday |  March 30 – April 5

Workout of The Day!
6, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)

Saturday – 9am, 10am, 11am

Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
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Wednesday – Join us for Hump Day Happy Hour (& Dance Party) at 8pm! We did this on Saturday and it was a BLAST! OH – and we're doing it Saturday!

Saturday – 7:30pm DANCE PARTY!!!

All times EST | The best way to support your coaches is to SHOW UP!

ZOOM LINK
https://zoom.us/j/660024996

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Warm-up
PLAY THIS ALL DAY AND FORGET ABOUT EVERYTHING

CLAAAASIC 1992 ED LOVER & DR DRE NYC MIXTAPE

Spastic fast electronics

Spastic fast electronics

Black Sabbath Paris LIVE Concert 1970

DEEP PED in sport documentary:

Great Pro Wreslting Doc;

This is probably what you need right now:

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WARM UP!

3 Rounds
10 Alternating Birddogs
8 Sumo Deadlifts, slow on the way down
6 Glute Bridges, squeeze at the top
4 Plank to Downward Dog to Push Up

Metcon
Alternating EMOM 16
Min 1: Sumo Deadlift, 12 reps
Min 2: Dips, 10-15 reps
Min 3: Cossack Squat, 10 reps*

Minute 4: 10 Side Plank Hip Raises per side.

Deadlift should be challenging but doable. If you’re limited in weight, slow down on the way down. The slower you go, the higher the tension, the great the training effect.

For dips, pick a modification and rep range that is challenging but doable for 10-15 reps.

*For most, this should be a mobility exercise. If you’re advanced, you can hold a KB or DB in goblet

Metcon (Time)
For Time
10-9-8-7-6-5-4-3-2-1

Curl and Press or Clean & Jerk
2x Alternating Step Back Lunges

For Curl and press, move with control!
This is not a race. Move effectively and move well.

If you’re doing clean and jerks, pick a weight you can move with great form!

For lunges, use any weight or no weight – your choice.

STRECH OK? SERIOUSLY, STRETCHING IS SO IMPORTANT – SPEND 5 MINUTES DOING IT EVERYDAY
30 seconds per position:

Seated Hurdler Stretch, try to extend the stretch with deep breathing

Seated Upper Trapezius Stretch

Levator Scapula Stretch

Simple Anterior Scalene Stretch