Thursday-210107

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday210107 Warmup: 2 min airbike, then- movement prep with Coach Wod: Every 4 min x 5 sets- -4 Shoulder Press, climbing -5 Stepups each side with DB’s at sides, heaviest possible -Max Unbroken Strict Chin-ups Mobility: -2 min foam roll lats/t-spine -2 min lacrosse ball pecs

Wednesday-210106

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday210106 Warmup: 500m row, then- movement prep with Coach Wod: 22 min Amrap- -1,000m Row -50 Pushups -50 Double Unders Mobility: -2 min foam roll calves -2 min lacrosse ball plantar fascia

Tuesday-210105

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday210105 Warmup: 2 min airbike, then- movement prep with Coach Wod: “Fran”- 21/15/9 Reps for time -Thrusters (95/65) -Pullups Mobility: -2 min couch stretch -2 min foam roll quads

Monday-210104

Today’s Signup: https://www.signupgenius.com/go/9040b4aadad23a2fe3-monday210104 Warmup: 500m row, then- movement prep with Coach Wod: Every 4 min x 5 sets -4 Hang Cleans, climbing -4 High Box Jumps, climbing -4 Strict Weighted Ring Dips Mobility: -2 min modified pigeon pose -2 min foam roll glutes

Saturday-210102

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday210102 Warmup: 2 min airbike, then- movement prep with Coach Wod: 4 Rounds, 3 min on/ 3 min off -20/15 cal airbike -10 Alternating Front Rack Lunges (135/95) -Max Ring Muscleups Mobility: -2 min couch stretch -2 min foam roll lats/t-spine

Friday-210101

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday210101 Warmup: 500m row, then- movement prep with Coach Wod: -1. Every 90 sec x 7 sets: 1 Hang Snatch -2. 3 sets: 5 Bench Press (3 sec pause at bottom of rep 1), 6 Partner Hamstring Curls, 20 step lateral band walk each side, rest 3 min…

Thursday-201231

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday201231 Warmup: 2 min airbike, then- movement prep with Coach Wod: 10 Rounds for time -5 Strict HSPU -30 Double Unders Mobility: -2 min foam roll calves -2 min lacrosse ball plantar fascia

Wednesday-201230

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday201230 Warmup: 500m row, then- movement prep with Coach Wod: 5 Rounds for time -5 Deadlifts (315/225) -10 Burpees *7 min cap. Mobility: -2 min foam roll glutes -2 min lacrosse ball pecs

Tuesday-201229

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday201229 Warmup: 2 min airbike, then- movement prep with Coach Wod: Every 4 min x 5 sets- -5 Front Squats (3 sec pause at bottom of rep 1), climbing -Triple Jump with Single Leg Catch and 2 sec pause each side -5 Weighted Strict Pullups, heaviest possible Mobility:…

Saturday-201226

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday201226 Warmup: 500m row, then- movement prep with Coach Wod: 3 Rounds for time -500m Row -14 Ring Dips -14 Alternating DB Stepups (50 to 24”/35 to 20”) Mobility: -2 min lacrosse ball pecs -2 min foam roll glutes