Announcements
😁
Zoom
M-F – 6am, 8am, 9:30am, 6pm EST
Sat & Sun – 9am
https://zoom.us/j/679368832
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Please be mindful of the following guidelines that must be followed:
-Please wear a mask
-Please bring a towel or two (one for the floor, one for drying off)
-Please wait until the Coach welcomes you in
-Please wash your hands upon entry & before leaving
-Please take all of your belongings to your station & clean EVERYTHING after
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305
M-F – 6am, 8am, 11am | 5 & 6pm
A1A
M-F – 6am, 7:30am, 9am, 10:30am | 6 & 7pm
Weekends – 9 & 10am @ both
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305, A1A – 305 & A1A WOD
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Monday (AMRAP – Rounds)
3 Hour Old School Hip Hop Video Mix!
https://vimeo.com/355607580
Hip Hop & a lil JT to close it out
https://open.spotify.com/playlist/5kSAE1O3DB0mXxXY25z3EP
2 rounds
30 second tension plank
30 double unders or high knees
20 toy soldiers
15 air squats
15 push ups (first set on knees for warm up)
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Front Squat (10-10-10-10-10)
Alternating EMOM
Min 1: Front Squat
Min 2: Strict Pull Up or Bent Over Row
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Reverse Dragon Ball Zed
8 minute AMRAP
10 Front Rack -or – Goblet Lunges
5 Hang Power Cleans -or- Russian Swings
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VAT 1
3 rounds, no rest
30 seconds flutter kicks
30 seconds bicycle crunches
30 seconds flutter kicks
30 seconds v-ups
GET DOWN ON THE FLOOR AND GET THOSE ABS!
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I’m Totally Doing Mobility 2.0 (No Measure)
1 min cobra
1 min pigeon/side
1 min lizard 🦎 stretch /side
https://youtu.be/yqLXYv3b8y8
DON’T SKIP THE STRECH – CHECK THE BOXES – GET FITTER ✅
