Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am KIDS
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
Saturday – 7:30pm DANCE PARTY!!!
All times EST | The best way to support your coaches is to SHOW UP!
1 Minute Jog in place
20 Walking Knees to Chest, in place
20 Walking Quad Stretch, in place
20 Toy Soldiers
1 Minute Jog in place (high knees on coach command)
10 Air Squats
10 Up Downs
10 Side Lunges/Cossack Squats
5 Good Mornings
5 minute AMRAP
10 Burpees w/ High Jump
20 Straight Leg Sit Ups*
30 Plank Knee to Elbows
40 Flutter Kicks
Then in remaining time…
Max Wall Balls or Thrusters or
Box Jumps or Step Ups or Air Squats
(Score is Total Reps of last movement, or just go hard!)
Touch the ceiling/sky/top of bunker on burpees!
Add weight to the sit ups if you like. Plank K2E is on a 1 count, as are flutter kicks.
If you’d like to make this more difficult and want to do more abs, use a 2 count.
:45 Quad or Couch Stretch per side
:45 8 Point Shoulder Stretch per side
:45 Hollow Hold
:45 Lizard per side