Friday-220902

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday220902 Warmup: 2 min airbike, then- movement prep with Coach Wod: -1. 3 sets: 5 DB Front Curled 1-leg Squats with 2 sec pause at bottom each side, 5 Nordic Curls with 3 sec pause at bottom, rest 2 min -2. 3 sets: 3 Bench Press with 3…

Thursday-220901

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday220901 Warmup: 30 cal row, then- movement prep with Coach Wod: 5 Rounds for time -30/20 cal Row -100 Foot D-Ball Carry (150/100) Mobility: -2 min standing hamstring stretch -2 min barbell hamstring smash

Wednesday-220831

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday220831 Warmup: 2 min airbike, then- movement prep with Coach Wod: 10 min Amrap- -3 Calorie Airbike/3 HSPU -6 Calorie Airbike/6 HSPU -9 Calorie Airbike/9 HSPU -etc… Mobility: -2 min posture reset -2 min barbell trap smash

Tuesday-220830

Todays Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday220830 Warmup: 2 min airbike, then- movement prep with Coach Wod: Every 4 min x 5 sets- -3 OHS (3 sec pause at bottom of rep 1), climbing -3 High Box Jumps, climbing -Max Unbroken Ring Dips (minimum 5) Mobility: -2 min couch stretch -2 min foam roll…

Monday-220829

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday220829 Warmup: 500m row, then- movement prep with Coach Wod: 21/15/9 Reps for time -Deadlifts (315/205) -T2B Mobility: -2 min modified pigeon pose -2 min foam roll glutes

Saturday-220827

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday220827 Warmup: 2 min airbike, then- movement prep with Coach Wod: 3 Rounds for time- -10 Front Squats (185/125) -10 Ring Muscleups Mobility: -2 min foam roll quads -2 min couch stretch

Friday-220826

Todays Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday220826 Warmup: 2 min airbike, then- movement prep with Coach Wod: 10 Rounds for total calories -30 sec Airbike -90 sec Rest Mobility: -2 min couch stretch -2 min foam roll lats/t-spine

Thursday-220825

Todays Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday220825 Warmup: 500m row, then- movement prep with Coach Wod: Every 4 min x 5 sets- -3 Snatches, climbing -5 Lunging Lateral Raises with 2 sec pause at top each side -20 sec adductor hold each side Mobility: -2 min barbell trap smash -2 min foam roll lats/t-spine

Wednesday-230824

Todays Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday220824 Warmup: 500m row, then- movement prep with Coach Wod: 20 min Amrap- -500m Row -100m Farmers Carry (70/53) -30 Foot Handstand Walk Mobility: -2 min posture reset -2 min modified pigeon pose
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