Friday-200703

***Reminder- classes at 515am, 8am, and 4pm only today. Today’s Signup- https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday200703 Warmup: 2 min airbike, then- movement prep with Coach Wod: EMOM x 12 min - 50 Yard out and Back Sprint Mobility: -2 min lacrosse ball plantar fascia -2 min foam roll calves

Thursday-200702

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday200702 Warmup: 2 min airbike, then- movement prep with Coach Wod: 45 minutes to est 1RM -Front Squat -Bench Press -Weighted Strict Chin-up (note- for athletes that cannot add weight for Chin-ups, complete 3 sets of Max Unbroken Ring Rows with the body set an angle to allow…

Wednesday-200701

Today’s Singup- https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday200701 Warmup: 500m row, then- movement prep with Coach Wod: “Randy”- 75 Power Snatches for time (75/55) Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife…

Tuesday-200630

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday200630 Warmup: 2 min airbike, then- movement prep with Coach Wod: 12 min Amrap- -7/10 cal Airbike -10 C2B Pullups Mobility: -2 min foam roll lats -2 min foam roll hamstrings

Monday-200629

Today’s Signup- https://www.signupgenius.com/go/9040B4AADAD23A2FE3-class Warmup: 2 min airbike, then- movement prep with Coach Wod: 45 min to est 1RM -Back Squat -Shoulder Press -Deadlift Mobility: -2 min couch stretch -2 min foam roll quads

Saturday-200627

Today’s Signup- https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday200627 Warmup: 2 min airbike, then- movement prep with Coach Wod: “Grace”- 30 Clean and Jerks for time (135/95) Mobility: -2 min foam roll t-spine -2 min foam roll glutes

Friday-200626

Today’s Signup- https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday200626 Warmup: 2 min airbike, then- movement prep with Coach Wod: Every 2 min x 6 sets- 2 Floor Press, climbing 3 sets- Max Unbroken Ring Muscleups, 7 D-Ball Stepups each side, rest 3 min Mobility: -2 min foam roll lats -2 min foam roll glutes

Thursday-200625

Today’s Signup- https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday200625 Warmup: 500m row, then- movement prep with Coach Wod: Teams of 2 -Row 5K *One partner must hold the top of a push-up while other partner rows. Mobility: -2 min foam roll hamstring -2 min foam roll t-spine

Wednesday-200624

Today’s signup - https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday200624 Warmup: 2 min airbike, then- movement prep with Coach Wod: For time -30 calorie Airbike, 60 Double Unders -25 calorie Airbike, 50 Double Unders -20 calorie Airbike, 40 Double Unders -15 calorie Airbike, 30 Double Unders -10 calorie Airbike, 20 Double Unders -5 calorie Airbike, 10…

Tuesday-200623

Today’s Signup Link- https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday200623 Warmup: 500m row, then- movement prep with Coach Wod: Every 90 sec x 7 sets- 1 Snatch Pull+1 Snatch, climbing3 sets- 100 Foot Farmers Carry (heaviest possible Unbroken), Max Supine Ring Rows, Rest 3 min Mobility: -2 min modified pigeon pose -2 min foam roll glutes
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