Friday-200904

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday200904 Warmup: 500m row, then- movement prep with Coach Wod: In teams of 2, Row 3K *Partners rotate every 500m. Mobility: -2 min foam roll glutes -2 min foam roll t-spine

Thursday-200903

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday200903 Warmup: 2 min airbike, then- movement prep with Coach Wod: -1. Every 2 min x 6 sets: 2 Bench Press, climbing -2. 3 sets: 60 sec Max Ring Rows, 60 sec Max Reverse Curls (45/35), Rest 60 sec Mobility: -Accumulate 2 min at bottom of chinup -2…

Wednesday-200902

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday200902 Warmup: 2 min airbike, then- movement prep with Coach Wod: For Time -40/30 cal Airbike -30 Deadlifts (275/185) -30 Box Jumps (30/24) Mobility: -2 min modified pigeon pose -2 min foam roll calves

Tuesday-200901

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday200901 Warmup: 2 min airbike, then- movement prep with Coach Wod: 15 min Amrap- -3 Wall Walks -6 C2B Pullups -18 Air Squats Mobility: -2 min couch stretch -2 min foam roll lats

Monday-200831

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday200831 Warmup: 500m row, then- movement prep with Coach Wod: -1. Every 2 min x 6 sets: 2 Power Clean and Jerks, climbing -2. 3 sets: 2RM Weighted Chin-up, 5 D-Ball Active Foot Bulgarian Split Squats Each side, Rest 3 min Mobility: -2 min foam roll t-spine -2…

Saturday-200829

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday200829 Warmup: 2 min airbike, then- movement prep with Coach Wod: 5 Rounds for time -6 Bar Muscleups -12 Alternating KB Farmers Carry Lunges (70’s/53’s) Mobility: -2 min modified pigeon pose -2 min foam roll glutes

Friday-200828

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday200828 Warmup: 2 min airbike, then- movement prep with Coach Wod: -1. Every 90 sec x 7 sets: 2 Snatch Pulls+1 Snatch -2. 3 sets: 3 Shoulder Press (heaviest possible), 10 Partner Hamstring Curls, Rest 3 min Mobility: -2 min foam roll t-spine -2 min foam roll lats

Thursday-200827

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday200827 Warmup: 2 min airbike, then- movement prep with Coach Wod: EMOM x 12 min -100 Yard Sprint Mobility: -2 min couch stretch -2 min lacrosse ball plantar fascia

Wednesday-200826

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday200826 Warmup: 2 min airbike, then- movement prep with Coach Wod: 3 Rounds for time- -100 Double Unders -50/40 cal Airbike -25 T2B Mobility: -2 min foam roll calves -2 min foam roll hamstrings

Tuesday-200825

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday200825 Warmup: 2 min airbike, then- movement prep with Coach Wod: EMOM x 20 min -Min 1: 3 Front Squats with 3 sec pause at bottom of rep 1, climbing -Min 2: Triple Jump with 2 sec pause in single leg catch each side -Min 3: Max Unbroken…