Tuesday-210803

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday210803 Warmup: 30 cal row, then- movement prep with Coach Wod: 18 min Amrap- -15/12 cal Row -12 Push Press (115/75) -9 T2B Mobility: -2 min standing hamstring stretch -2 min foam roll glutes

Monday-210802

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday210802 Warmup: 2 min airbike, then- movement prep with Coach Wod: Every 4 min x 5 sets -5 Back Squats, climbing -2 Triple Jumps with Single Leg Catch -5 Strict Weighted Chin-ups, climbing Mobility: -2 min couch stretch -2 min foam roll lats/t-spine

Saturday-210731

HAPPY BIRTHDAY COACH ASHLEY!!! Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday210731 Warmup: 500m row, then- movement prep with Coach Wod: 10 min Amrap- -1 D-Ball Over Shoulder (150/100), 1 HSPU -2 D-Ball Over Shoulder, 2 HSPU -3/3, 4/4, etc.. Mobility: -2 min modified pigeon pose -2 min foam roll lats/t-spine

Friday-210730

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday210730 Warmup: 500m row, then- movement prep with Coach Wod: -1. Every 2:30 min x 5 sets- 1 Bench Press, climbing -2. 3 sets: 60 sec each -Plate Curls -Banded Tricep Extensions -A-Y-W-Y’s Mobility: -1. 2 min door frame pec stretch -2. 2 min lacrosse ball pecs

Thursday-210729

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday210729 Warmup: 2 min airbike, then- movement prep with Coach Wod: 10 Rounds for total reps of- -30 sec Max Bar Muscleups -30 sec Rest -30 sec Max Split Jumps -30 sec Rest Mobility: -2 min modified pigeon pose -2 min foam roll t-spine/lats

Wednesday-210728

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday210728 Warmup: 2 min airbike, then- movement prep with Coach Wod: 1 Mile Run Time Trial Mobility: -2 min lacrosse ball plantar fascia -2 min standing hamstring stretch

Tuesday-210727

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday210727 Warmup: 500m row, then- movement prep with Coach Wod: Every 90 sec x 6 sets- 1 Snatch, climbing Every 90 sec x 6 sets- 1 Clean and Jerk, climbing Mobility: -2 min foam roll lats/t-spine -2 min foam roll glutes

Monday-210726

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday210726 Warmup: 2 min airbike, then- movement prep with Coach Wod: Open Wod 20.2- 20 min AMRAP -4 DB Thrusters (50’s/35’s) -6 T2B -24 Double Unders Mobility: -2 min couch stretch -2 min foam roll calves

Saturday-210724

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday210724 Warmup: 500m Row, then- movement prep with Coach Wod: 3 Rounds -7 Deadlifts (315/205) -21 Wallballs (20/14) Mobility: -2 min couch stretch -2 min modified pigeon pose

Friday-210723

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday210723 Warmup: 2 min airbike, then- movement prep with Coach Wod: 4 Rounds for time -400m Run -25/20 cal Airbike -20 C2B Pullups Mobility: -2 min foam roll lats/t-spine -2 min lacrosse ball plantar fascia
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