Saturday-210508

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday210508 Warmup: 2 min airbike, then- movement prep with Coach Wod: 4 Rounds for time -25/20 cal Airbike -400m Run Mobility: -2 min foam roll calves -2 min couch stretch

Friday-210507

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday210507 Warmup: 2 min airbike, then- movement prep with Coach Wod: “Amanda” 9-7-5 Reps for time of -Ring Muscleups -Squat Snatches (135/95) Mobility: -2 min couch stretch -2 min foam roll quads

Thursday-210506

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday210506 Warmup: 500m row, then- movement prep with Coach Wod: -1. Every 90 seconds x 7 sets: 1 Clean and Jerk, climbing -2. 3 sets: 1 min Sandbag Hold- heaviest possible, 20 step lateral band walk each side, 20 sec adductor bench hold each side Mobility: -2 min…

Wednesday-210505

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday210505 Warmup: 2 min airbike, then- movement prep with Coach Wod: 3 min on/3 min off x 4 sets- -25 Wallballs (20/14) -50 Double Unders -Max T2B Mobility: -2 min foam roll calves -2 min lacrosse ball plantar fascia

Tuesday-210504

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday210504 Warmup: 30 cal Row, then- movement prep with Coach Wod: 21 min Amrap- -Max Unbroken Strict Pullups -Max Unbroken Pushups -60/45 cal Row Mobility: -2 min modified pigeon pose -2 min foam roll lats/t-spine

Monday-210503

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday210503 Warmup: 2 min airbike, then- movement prep with Coach Wod: Every 4 min x 5 sets -3 Back Squats, climbing -Triple Jump with single leg catch and 2 sec pause each side -Max L-sit Hold on rings (minimum 20 sec) Mobility: -2 min couch stretch -2 min…

Saturday-210501

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday210501 Warmup: 2 min airbike, then- movement prep with Coach Wod: 10 min Amrap- -30 Bar Facing Burpees -20 OHS (115/75) -10 Bar Muscleups Mobility: -2 min couch stretch -2 min foam roll quads

Friday-210430

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday210430 Warmup: 500m row, then- movement prep with Coach Wod: -1. Every 2:30 x 5 sets: 4 Bench Press (3 sec pause at bottom of rep 1), climbing -2. 12 min Amrap: -20 DB Hammer Curls -20 Banded Tricep Extensions -10 Evil Wheels Mobility: -2 min door frame…

Thursday-210429

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday210429 Warmup: 2 min airbike, then- movement prep with Coach Wod: EMOM x 20 min -Min 1: 30 sec Max Alternating DB Lunges (50’s/35’s) -Min 2: 30 sec Max T2B -Min 3: 30 sec Max Airbike Calories -Min 4: Rest Mobility: -2 min modified pigeon pose -2 min…

Wednesday-210428

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday210428 Warmup: 500m row, then- movement prep with Coach Wod: 3 Rounds for time -500m Row -75 Double Unders -15 HSPU Mobility: -2 min foam roll lats/t-spine -2 min foam roll glutes
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