Monday-200928

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday200928 Warmup: 2 min airbike, then- movement prep with Coach Wod: Every 4 min x 5 sets -3 Front Squats (3 sec pause at bottom of rep 1), climbing -20 Yard Out and Back Sprint -5 Strict Weighted Dips, heaviest possible Mobility: -2 min couch stretch -2 min…

Saturday-200926

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday200926 Warmup: 2 min airbike, then- movement prep with Coach Wod: “Nancy”- 5 Rounds for time -400m Run -15 Overhead Squats (95/65) Mobility: -2 min couch stretch -2 min foam roll quads

Friday-200925

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday200925 Warmup: 500m row, then- movement prep with Coach Wod: EMOM x 20 min -Min 1: 4 Hang Cleans, climbing -Min 2: 3 Lateral Hops Over Barbell+Broad Jump to single leg catch each side -Min 3: Max Unbroken Supine Ring Rows -Min 4: Rest Mobility: -2 min foam…

Thursday-200924

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday200924 Warmup: 30 cal Row, then- movement prep with Coach Wod: Tabata- :20 sec work/ :10 sec rest x 8 sets (Complete all 8 intervals of exercise 1, then move on to exercise 2, etc. Score is total reps completed) -Row Calories -Pushups -Double Unders -T2B Mobility: -2…

Tuesday-200923

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday200923 Warmup: 2 min airbike, then- movement prep with Coach Wod: 8 min Amrap- -5 D-Ball Squats (100/80) -50 Foot Sandbag Carry Mobility: -2 min couch stretch -2 min foam roll t-spine

Tuesday-200922

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday200922 Warmup: 500m Row, then- movement prep with Coach Wod: -1. Every 2:30 x 5 sets- 4 Deadlifts, climbing -2. 3 sets- 4 Strict Press, Triple Jump, 20 Step Lateral Band Walk each direction, Rest 2-3 min Mobility: -2 min modified pigeon pose -2 min foam roll glutes

Monday-200921

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday200921 Warmup: 2 min airbike, then- movement prep with Coach Wod: 3 Rounds for time -10 Bar Muscleups -30/20 cal Airbike Mobility: -2 min foam roll lats/t-spine -2 min foam roll quads

Saturday-200919

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday200919 Warmup: 2 min airbike, then- movement prep with Coach Wod: 3 Sets- 5 min on/5 min off -400m Run -Max Wallballs in remaining time (20/14) Mobility: -2 min couch stretch -2 min foam roll quads

Friday-200918

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday200918 Warmup: 500m row, then- movement prep with Coach Wod: 2k Row Time Trial *Compare to 191114 Mobility: -2 min foam roll glutes -2 min foam roll t-spine

Thursday-200917

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday200917 Warmup: 2 min airbike, then- movement prep with Coach Wod: Every 4 min x 5 sets- -5 Floor Press, climbing -5 High Box Jumps -Max Unbroken Strict Pullups (minimum 5, or minimum 10 Ring Rows) Mobility: -2 min lacrosse ball pecs -2 min foam roll t-spine/lats
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