Monday-211122

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday211122 Warmup: 500m row, then- movement prep with Coach Wod: 10 Rounds for time- -7 Pullups -7 HSPU Mobility: -2 min foam roll lats/t-spine -2 min posture reset

Saturday-211120

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday211120 Warmup: 500m row, then- movement prep with Coach Wod: 3 Rounds for time- -10 Hang Power Cleans (185/135) -10 Burpee Box Jumps (24/20) Mobility: -2 min barbell hamstring smash -2 min modified pigeon pose

Friday-211119

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday211119 Warmup: 2 min airbike, then- movement prep with Coach Wod: “Wade”- 5 Rounds For Time -11 One-Arm Dumbbell Power Snatches (50/35 lb) -12 One-Arm Dumbbell Thrusters (50/35 lb) -11 Weighted Pull-Ups (50/35 lb dumbbell) Dedicated to Wade DeBruin who lost his fight on November 12, 2011, against…

Thursday-211118

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday211118 Warmup: 500m row, then- movement prep with Coach Wod: -1. Every 3 min x 5 sets- 5 Bench Press, climbing -2. 3 sets- 5 Strict Weighted Dips- climbing, 10 A-Y-W-Y’s Mobility: -2 min door frame pec stretch -2 min lacrosse ball pecs

Wednesday-211117

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday211117 Warmup: 2 min airbike, then- movement prep with Coach Wod: 12 min Amrap- -10 Alternating D-Ball Lunges (150/100) -10 T2B -30 Double Unders Mobility: -2 min couch stretch -2 min foam roll glutes

Tuesday-211116

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday211116 Warmup: 2 min airbike, then- movement prep with Coach Wod: For total time -1600m Run -Rest 3 min -1200m Run -Rest 2 min -800m Run -Rest 1 min -400m Run Mobility: -2 min foam roll calves -2 min lacrosse ball plantar fascia

Monday-211115

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday211115 Warmup: 500m Row, then- movement prep with Coach Wod: -1. Every 3 min x 5 sets- 5 Deadlifts, climbing -2. 3 sets- 2+2+2 RDL&Bent Row, 5 DB Glute Bridge Bench Press each side with 2 sec pause at bottom Mobility: -2 min foam roll lats/t-spine -2 min…

Saturday-211113

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday211113 Warmup: 2 min airbike, then- movement prep with Coach Wod: 5 Rounds for total reps- -1 min Airbike -1 min Double Unders -2 min Rest Mobiity: -2 min couch stretch -2 min lacrosse ball plantar fascia

Friday-211112

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday211112 Warmup: 500m row, then- movement prep with Coach Wod: -Press: 1,1,1 -Push Press: 1,1,1 -Push Jerk: 1,1,1 *Add weight each set. Start at 0:00 and complete 1 lift every 2:30. -Optional Post Accessory Work: 3 sets- 20 Banded Curls, 20 Banded Tricep Extensions, 10 A-Y-W-Y’s Mobility: -2…

Thursday-211111

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday211111 Warmup: 2 min airbike, then- movement prep with Coach Wod: Chad 1000X -1000X Step Ups completed as a team, partner, or individual for time. 3 OPTIONS:1. Slick // No rucksack. You pick the height of the step-ups.2. Standard // 30#/20# rucksack. You pick the height of the step-ups.3. Expert…