Wednesday-210407

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday210407 Warmup: 30 cal row, then- movement prep with Coach Wod: Tabata- :20 sec work/:10 sec rest x 8 sets for total reps -Row Calories -T2B -Box Jumps (24/20) -C2B Pullups Mobility: -2 min foam roll lats/t-spine -2 min standing hamstring stretch

Tuesday-210406

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday210406 Warmup: 2 min airbike, then- movement prep with Coach Wod: 3 Rounds for time -30 Wallballs (20/14) -30 Pushups -400m Run Mobility: -2 min foam roll calves -2 min couch stretch

Monday-210405

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday210405 Warmup: 500m row, then- movement prep with Coach Wod: Every 4 min x 5 sets- -2 Deadlifts, climbing -Depth Drop+Vertical Jump+Broad Jump with single leg catch and 2 sec pause each side -2 Strict Weighted Chin-ups, climbing Mobility: -2 min modified pigeon pose -2 min foam roll…

Saturday-210403

Today’s Signup- https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday210403 Warmup: 500m Row, then- movement prep with Coach Wod: 5 Rounds For Time -12 DB Hang Cleans (50’s/35’s) -10 DB Squats -8 DB Push Press Mobility: -2 min couch stretch -2 min foam roll quads

Friday-210402

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday210402 Warmup: 2 min airbike, then- movement prep with Coach Wod: Passion Wod- For time -100 Double Unders -800m Barbell Carry (95/65) -100 Burpees Mobility: -2 min foam roll calves -2 min lacrosse ball plantar fascia

Thursday-210401

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday210401 Warmup: 500m row, then- movement prep with Coach Wod: 5 Rounds for time and load- -3 Bench Press, climbing -500m Row Mobility: -2 min lacrosse ball pecs -2 min door frame pec stretch

Wednesday-210331

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday210331 Warmup: 500m row, then- movement prep with Coach Wod: “Randy”- 75 Power Snatches for time (75/55) Mobility: -2 min modified pigeon pose -2 min foam roll glutes

Tuesday-210330

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday210330 Warmup: 2 min airbike, then- movement prep with Coach Wod: 21/15/9 reps for time -Strict HSPU -Strict Pullups -Airbike Calories Mobility: -2 min foam roll lats/t-spine -2 min foam roll quads

Monday-210329

Today’s Schedule: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday210329 Warmup: 2 min airbike, then- movement prep with Coach Wod: 5 Rounds for time and load -3 Back Squats, climbing each set -400m Run Mobility: -2 min couch stretch -2 min barbell calf smash

Saturday-210327

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday210327 Warmup: 2 min airbike, then- movement prep with Coach Wod: 5 Rounds for time -30/20 cal airbike -50 Foot (25 feet down and back) Bear Crawl KB Push (70/53) Mobility: -2 min foam roll glutes -2 min modified pigeon pose