Saturday-211204

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday211204 Warmup: 500m row, then- movement prep with Coach Wod: 4 Rounds for time -7 Bar Muscleups -7 Clean and Jerks (155/105) Mobility: -2 min barbell trap smash -2 min posture reset

Friday-211203

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday211203 Warmup: 2 min airbike, then- movement prep with Coach Wod: 5 Rounds -1 min Max Alternating DB Stepups (50’s to 24”/35’s to 20”) -1 min Max Burpees -Rest 2 min between rounds Mobility: -2 min foam roll glutes -2 min lacrosse ball plantar fascia

Thursday-211202

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday211202 Warmup: 500m row, then- movement prep with Coach Wod: -1. Every 2:30 x 5 sets- 3 Shoulder Press, climbing -2. 10 min Max Alternating TGU (70/53) Mobility: -2 min foam roll lats/t-spine -2 min standing hamstring stretch

Wednesday-211201

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday211201 Warmup: 500m row, then- movement prep with Coach Wod: 3 Rounds for time -1,000m Row -25 T2B -100m 1-arm Front Rack KB Carry (70/53) Mobility: -2 min modified pigeon pose -2 min foam roll glutes

Tuesday-211130

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday211130 Warmup: 2 min airbike, then- movement prep with Coach Wod: 8 min Amrap- -10 Wallballs (20/14) -30 Double Unders Mobility: -2 min couch stretch -2 min foam roll calves

Monday-211129

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday211129 Warmup: 500m row, then- movement prep with Coach Wod: Every 4 min x 5 sets- -3 TNG Power Snatch, climbing -3 Hi- Box Jumps, climbing -3 Strict Weighted Chinups, climbing Mobility: -2 min supinated grip hang -2 min foam roll lats/t-spine

Saturday-211127

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday211127 Warmup: 500m row, then- movement prep with Coach Wod: 5 Rounds- -Max Reps Bodyweight Bench Press -Max Unbroken Chest to Bar Pullups -Max Unbroken Double Unders *Rest 3 min between sets Mobility: -2 min lacrosse ball plantar fascia -2 min door frame pec stretch

Friday-211126

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday211126 Warmup: 2 min Airbike, then- movement prep with Coach Wod: “Kalsu”- For Time -100 Thrusters (135/95 lb) -5 Burpees to start and at the top of every minute Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. At the top…

Wednesday-211124

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday211124 Warmup: 500m row, then- movement prep with Coch Wod: 3 Rounds for time -500m Row -21 Box Jumps (24/20) -12 T2B Mobility: -2 min standing hamstring stretch -2 min foam roll calves

Tuesday-211123

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday211123 Warmup: 2 min airbike, then- movement prep with Coach Wod: -1. Every 2:30 x 5 sets- 4 Back Squats with 3 sec pause at bottom of rep 1, climbing -2. 3 sets- 5 Barbell Good Mornings with 2 sec pause at bottom, 5 DB Bulgarian Split Squats…
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