Saturday-220702

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday220702 Warmup: 30 cal row, then- movement prep with Coach Wod: 15 min Amrap -50 Calorie Row -40 Box Jumps (24/20) -30 Deadlifts (185/135) -20 Bar Muscleups Mobility: -2 min modified pigeon pose -2 min foam roll glutes

Friday-220701

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday220701 Warmup: 500m Row, then- movement prep with Coach Wod: -1. 3 sets: 3 Bench Press (5 sec pause at 90 degree elbow bend rep 1), 5 Renegade Row Rear Delt Flys with 2 sec pause at top, rest 2 min -2. 3 sets: 6 Alternating Turkish Getups…

Thursday-220630

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday220630 Warmup: 2 min airbike, then- movement prep with Coach Wod: 5 Rounds- -7 Double KB Thrusters (53’s/35’s) -11 Burpees Mobility: -2 min couch stretch -2 min foam roll quads

Wednesday-220629

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday220629 Warmup: 500m row, then- movement prep with Coach Wod: 3 min on/3 min off x 4 sets -1 Clean, 1 Box Jump (24/20) -2 Cleans, 2 Box Jumps -3 Cleans, 3 Box Jumps -Men’s Weights: 135, 165, 185, 205 -Women’s Weights: 95, 115, 135, 155 Mobility: -2…

Tuesday-220628

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday220628 Warmup: 2 min airbike, then- movement prep with Coach Wod: -1. 3 sets: 8 Alternating KB Swaps (2 sec pause), 3 Front Squats (5 sec pause rep 1), rest 2 min -2. 3 sets: 3 Shoulder press (3 sec pause at eye level rep 1), Max Unbroken…

Monday-220627

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday220627 Warmup: 2 min airbike, then- movement prep with Coach Wod: 3 Rounds- -15 Ring Dips -15 T2B -400m Run Mobility: -2 min barbell Tricep smash -2 min foam roll calves

Saturday-220625

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday220625 Warmup: 500m row, then- movement prep with Coach Wod: “Jerry”- -1 Mile Run -2,000m Row -1 Mile Run Mobility: -2 min lacrosse ball plantar fascia -2 min couch stretch

Friday-220624

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday220624 Warmup: 500m Row, then- movement prep with Coach Wod: 4 min on/4 min off x 3 Rounds -25 Power Snatch (75/55) -20 Alternating Overhead Lunges -Max Double Unders Mobility: -2 min barbell trap smash -2 min foam roll calves

Thursday-220623

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday220623 Warmup: 500m row, then- movement prep with Coach Wod: -1. 3 sets: 4 Bench Press with 4 sec pause at 90 degree elbow bend on Rep 1, 5 DB Lunging Lateral Raises with 2 sec pause at top each side, rest 2 minutes -2. 3 sets: 2+2+2…

Wednesday-220622

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday220622 Warmup: 2 min airbike, then- movement prep with Coach Wod: “Fran”- 21/15/9 reps for time -Thrusters (95/65) -Pullups Mobility: -2 min couch stretch -2 min foam roll quads
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