Wednesday-200916

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday200916 Warmup: 2 min airbike, then- movement prep with Coach Wod: 12 min Amrap- -10 Power Snatches (95/65) -20 Alternating Lunges -30 Double Unders Mobility: -2 min foam roll calves -2 min modified pigeon pose

Tuesday-200915

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday200915 Warmup: 2 min airbike, then- movement prep with Coach Wod: “Coffland” Hang from a pull-up bar for 6 minutesEach time you drop from the bar, perform:800-m run30 push-ups U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of…

Monday-200914

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday200913 Warmup: 2 min airbike, then- movement prep with Coach Wod: -1. Every 2:30 x 5 sets: 5 Back Squats, climbing -2. 3 sets: 5 Push Press, 8 Partner Hamstring Curls, Rest 2-3 min Mobility: -2 min foam roll hamstrings -2 min couch stretch

Saturday-200912

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday200912 Warmup: 2 min airbike, then- movement prep with Coach Wod: 7 min Amrap- -1 D-Ball Squat (150/100) -1 Burpee Over Ball -2/2, 3/3, etc... Mobility: -2 min foam roll quads -2 min foam roll glutes

Friday-200911

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday200911 Warmup: 2 min airbike, then- movement prep with Coach Wod: -1. Every 2 min x 6 sets- 1 Front Squat-3 min rest -2. Every 2 min x 6 sets- 1 Shoulder Press -3 min rest -3. Every 2 min x 6 sets- 1 Deadlift Mobility: -2 min…

Thursday-200910

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday200910 Warmup: 30 cal row, then- movement prep with Coach Wod: 3 Rounds for time -7 Ring Muscleups -14 Box Jump Overs (24/20) -21 Cal Row Mobility: -2 min foam roll lats -2 min foam roll glutes

Wednesday-200909

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday200909 Warmup: 2 min airbike, then- movement prep with Coach Wod: EMOM x 20 min -Min 1: 30 sec Max Airbike Calories -Min 2: 30 sec Side Plank Leg Raise- left -Min 3: 30 sec Max Double Unders -Min 4: 30 sec Side Plank Leg Raise- right Mobility:…

Tuesday-200908

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday200908 Warmup: 2 min airbike, then- movement prep with Coach Wod: -1. Every 2 min x 6 sets- 1 Snatch, climbing -2. Every 2 min x 6 sets- 1 Clean and Jerk, Climbing Mobility: -2 min couch stretch -2 min foam roll quads

Monday-200907

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday200907 Warmup: 2 min airbike, then- movement prep with Coach Wod: “Wade” For time, wearing a 20-lb. vest or body armor:Run 1,200 metersThen, 4 rounds of:   12 strict pull-ups   9 strict dips   6 strict handstand push-upsThen, run 1,200 meters U.S. Army Spc. Andrew Wade of Antioch, Illinois, died…

Saturday-200905

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday200905 Warmup: 2 min airbike, then- movement prep with Coach Wod: 2 Rounds for time of- -400m Run -50 Wallballs (20/14) -400m Run -30 T2B Mobility: -2 min lacrosse ball plantar fascia -2 min couch stretch