Saturday-211023

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday211023 Warmup: 50 row, then- movement prep with Coach Wod: 4 Rounds for time -400m Run -10 D-Ball Over Shoulder (150/100) Mobility: -2 min modified pigeon pose -2 min foam roll calves

Friday-211022

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday211022 Warmup: 500m row, then- movement prep with Coach Wod: -1. 3 sets: 5 Floor Press with 2 sec pause at 1” off floor, 7 DB Split Squat DB Curls with 2 sec pause at top each leg, rest 2 min -2. 3 sets: 7 Single Leg Banded…

Thursday-211021

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday211021 Warmup: 2 min airbike, then- movement prep with Coach Wod: 3 Rounds for time -20 T2B -40 Wallballs (20/14) -80 Double Unders Mobility: -2 min lacrosse ball plantar fascia -2 min foam roll quads

Wednesday-211020

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday211020 Warmup: 500m row, then- movement prep with Coach Wod: 2 Rounds for time -500m Row -20 Burpees over Rower Mobility: -2 min standing hamstring stretch -2 min modified pigeon pose

Tuesday-211019

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday211019 Warmup: 2 min airbike, then- movement prep with Coach Wod: Every 4 min x 5 sets- -2 Barbell Kickstand Squats with 3 sec pause at bottom of each rep each side, climbing -2 High Box Jumps, climbing -Max Unbroken Strict Ring Pullups (minimum 5) Mobility: -2 min…

Monday-211018

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday211018 Warmup: 500m row, then- movement prep with Coach Wod: 5 Rounds- 1 min Max Clean and Jerks, 3 min rest between sets Men: 135, 165, 185, 205, 225 Women: 95, 105, 115, 135, 155 Mobility: -2 min posture reset -2 min foam roll glutes

Saturday-211016

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday211016 Warmup: 30 cal Row, then- movement prep with Coach Wod: For Time -100 Double Unders -75 Pushups -50/40 cal Row -25 Ring Muscleups Mobility: -2 min foam roll calves -2 min lacrosse ball pecs

Friday-211015

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday211015 Warmup: 2 min airbike, then- movement prep with Coach Wod: 7 min Amrap- -2 D-Ball Lunges (100/80), 2 T2B -4 D-Ball Lunges, 4 T2B -6/6, 8/8, 10/10, etc… Mobility: -2 min foam roll glutes -2 min cobra stretch

Thursday-211014

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday211014 Warmup: 500m row, then- movement prep with Coach Wod: -1. Push Press- 5x5 climbing, rest 2 min between sets -2. 400m 1-arm KB Carry (70/53) Mobility: -2 min foam roll lats/t-spine -2 min posture reset

Wednesday-211013

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday211013 Warmup: 2 min airbike, then- movement prep with Coach Wod: 4x800m Run, rest 2 min between efforts Mobility: -2 min lacrosse ball plantar fascia -2 min standing hamstring stretch
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