Tuesday-210119

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday210119 Warmup: 2 min airbike, then- movement prep with Coach Wod: 5 Rounds -1 min Max Wallballs (20/14) -1 min Max Ring Dips -1 min Max Evil Wheels -Rest 1 min between rounds Mobility: -2 min couch stretch -2 min foam roll quads

Monday-210118

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday210118 Warmup: 500m row, then- movement prep with Coach Wod: Every 90 sec x 7 sets- 1 Snatch, climbing3 sets- Max Top of Chin-up Hold, 8 Partner Hamstring Curls, Rest 3 min Mobility: -2 min foam roll lats/t-spine -2 min standing hamstring stretch

Saturday-210116

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday210116 Warmup: 2 min airbike, then- movement prep with Coach Wod: 20 min Amrap- -20/15 cal Airbike -100 Foot Sandbag Carry (180/140) Mobility: -2 min couch stretch -2 min foam roll quads

Friday-210115

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday210115 Warmup: 2 min airbike, then- movement prep with Coach Wod: -1. Every 2 min x 5 sets: 3 Floor Press, climbing -2. 3 sets: Max Unbroken Pushups, 30 sec Split Squat Hold each side- heaviest possible with DB’s held at sides, Rest 3 min Mobility: -2 min…

Thursday-210114

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday210114 Warmup: 500m row, then- movement prep with Coach Wod: “Campbell Soup” 3 Rounds for time- -15 Deadlifts (285/185) -8 Strict Pullups -7 Box Jumps (36/30) Mobility: -2 min modified pigeon poss -2 min foam roll glutes

Wednesday-210113

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday210113 Warmup: 2 min airbike, then- movement prep with Coach Wod: 4 sets, 3 min on/3 min off -400m Run -Max Distance Handstand Walk Mobility: -2 min lacrosse ball plantar fascia -2 min foam roll calves

Tuesday-210112

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday210112 Warmup: 2 min airbike, then- movement prep with Coach Wod: Every 4 min x 5 sets- -3 Back Squats, climbing -3 Lateral Bar Hops+Broad Jump with single leg catch and 2 sec hold, each side -60 sec weighted plank hold, heaviest possible Mobility: -2 min couch stretch…

Monday-210111

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday210111 Warmup: 500m Row, then- movement prep with Coach Wod: Open Wod 16.3- 7 min Amrap -10 Power Snatch (75/55) -3 Bar Muscleups Mobility: -2 min foam roll lats/t-spine -2 min lacrosse ball pecs

Saturday-210109

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday210109 Warmup: 500m Row, then- movement prep with Coach Wod: 3 Rounds for time -10 D-Ball Over Shoulder (150/100) -20 T2B -30/25 cal Row Mobility: -2 min modified pigeon pose -2 min standing hamstring stretch

Friday-210108

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday210108 Warmup: 2 min airbike, then- movement prep with Coach Wod: Tabata- :20 work/:10 rest x 8 Rounds, complete all 8 Rounds of each exercise for total reps before moving to the next. -Airbike calories-HSPU -Air Squats -Supine Ring Rows Mobility: -2 min couch stretch -2 min foam…
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