Saturday-220122

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday220122 Warmup: 500m row, then- movement prep with Coach Wod: 5 Rounds- -20 Pullups -20 KB Goblet Squats (70/53) -40 Double Unders *Rest 2 min between sets Mobility: -2 min couch stretch -2 min foam roll calves

Friday-220121

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday220121 Warmup: 2 min Airbike, then- movement prep with Coach Wod: 12 min Amrap- -15 HSPU -15/10 cal Airbike Mobility: -2 min foam roll glutes -2 min foam roll lats/t-spine

Thursday-220110

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday220120 Warmup: 2 min airbike, then- movement prep with Coach Wod: Every 2:00 -Press 1-1-1 -Push Press 1-1-1 -Push Jerk 1-1-1 Mobility: -2 min posture reset -2 min barbell trap smash

Wednesday-220119

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday220119 Warmup: 500m Row, then- movement prep with Coach Wod: 21/15/9 Reps for time -Deadlifts (275/185) -T2B Mobility: -2 min cobra pose -2 min standing hamstring stretch

Tuesday-220118

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday220118 Warmup: 30 cal row, then- movement prep with Coach Wod: 20 min Amrap- -30/25 cal Row -20 Alternating 1-arm DB Stepups (50 to 24”/35 to 20”) -10 Box Jumps Mobility: -2 min modified pigeon pose -2 min foam roll calves

Monday-220117

Todays Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday220117 ***Note- today’s 515am class is cancelled due to weather. Warmup: 2 min airbike, then- movement prep with Coach Wod: -OHS 1-1-1 -Front Squat 1-1-1 -Back Squat 1-1-1 Mobility: -2 min couch stretch -2 min foam roll quads

Saturday-220115

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday220115 Warmup: 2 min airbike, then- movement prep with Coach Wod: 10-1 Reps for time -D-ball Squats (150/100) -Burpee over Ball Mobility: -2 min couch stretch -2 min foam roll quads

Friday-220114

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday220114 Warmup: 500m Row, then- movement prep with Coach Wod: -1. Every 2:30 x 5 sets- 2 Bench Press with 2 sec pause at 1” above chest on rep 1, climbing -2. 3 sets- 5 Strict Weighted Chinups with 2 sec pause at top, 5 Strict Weighted Dips…

Thursday-220113

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday220113 Warmup: 500m row, then- movement prep with Coach Wod: 3 min on, 3 min off x 3 sets- -3 Power Cleans (135/95) -3 Box Jumps (24/20) Mobility: -2 min lacrosse ball plantar fascia -2 min standing hamstring stretch

Wednesday-220112

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday201112 Warmup: 2 min airbike, then- movement prep with Coach Wod: 5 Rounds for time -400m Run -20 Alternating 1-arm KB Lunges (70/53) Mobility: -2 foam roll calves -2 min lacrosse ball plantar fascia
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