Glutey Booty
ZOOM LINK

https://zoom.us/j/660024996

Friday
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)

Saturday – 9am, 10am, 11am

Sunday – 9am, 10am, 11am KIDS

Al times EST

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

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:

—-

WARM UP!

2 minutes of 80s Dance Party, or rowing or jump rope or or run 400
Suggested moves:

3 Rounds
10 Sumo Deadlifts, slow on the way down
10 Glute Bridges, squeeze at the top
10 Alternating Leg V-Ups
5 Plank to Downward Dog to Push Up

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

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

Crazy Train (AMRAP – Reps)
Three rounds of:
Wall Ball or Thruster or Clean & Jerk or Curl & Press (Reps)
Box Jumps or Step Ups or Lunge Steps or Split Squats or Bulgarian Split Squats (Reps)
Toe Touch Crunch (Reps)
Burpees (Reps)

In this workout you move from each of four stations after a minute. The clock does not reset or stop between exercises. This is a four-minute round from which a one-minute break is allowed before repeating.

On call of "rotate", the athletes must move to next station immediately for best score.

One point is given for each rep.

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