Tuesday-200728

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday200728 Warmup: 500m row, then- movement prep with Coach Wod: 10 min to est heavy single Clean and Jerk”Death by Clean and Jerk”- complete 1 Clean and Jerk on minute 1, 2 on minute 2, 3 on minute 3, etc until you fail to complete the targeted amount…

Monday-200727

Today’s Signup- https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday200727 Warmup: 2 min airbike, then- movement prep with Coach Wod: Every 3 min x 5 sets- 2 Back Squats (5 sec pause at bottom on rep 1)3 sets- 5 Supinated Grip Bent Over Rows -heaviest possible, 6 Partner Hamstring Curls, Rest 2-3 min Mobility: -2 min couch…

Saturday-200725

Today’s Schedule: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday200725 Warmup: 2 min airbike, then- movement prep with Coach Wod: 20 min Amrap -20 Box Jumps (30/24) -20 T2B -20 D-ball Squats (100/80) Mobility: -2 min couch stretch -2 min foam roll quads

Friday-200724

Today’s Signup - ***Note: today’s 515am session is Open Gym time instead of a fully coached class*** https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday200724 Warmup: 2 min airbike, then- movement prep with Coach Wod: Bench Press- Every 2:00 x 5 sets: 3 Reps, climbingFlex Friday- 4 Rounds for total reps: 60 sec Max Pushups60 sec Max…

Thursday-200723

Today’s Signup- https://www.signupgenius.com/go/9040B4AADAD23A2FE3-class2 Warmup: 2 min airbike, then- movement prep with Coach Wod: 3 Rounds for time -10 Overhead Squats (165/115) -10 Bar Facing Burpees Mobility: -2 min couch stretch -2 min foam roll t-spine

Wednesday-200722

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday200722 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 lacrosse ball plantar fascia -2 min foam roll calves

Tuesday-200721

Today’s Signup- https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday200721 Warmup: 500m row, then- movement prep with Coach Wod: Every 2:00 x 5 sets- 3 Deadlifts, climbing3 sets- 3 Shoulder Press, 5 Stepups Each Side with Dumbbells held at sides- heaviest possible, rest 3 min Mobility: -2 min foam roll glutes -2 min foam roll t-spine

Monday-200720

Today’s Signup- https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday200720 Warmup: 2 min airbike, then- movement prep with Coach Wod: 15 min Amrap -5 Strict Pullups -10 Wallballs (20/14) -15/10 cal Airbike Mobility: -2 min foam roll quads -2 min couch stretch

Saturday-200718

Today’s Signup- https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday200718 Warmup: 500m row, then- movement prep with Coach Wod: 10 Rounds for total Calories -1 min Max Cal Row -1 min rest Mobility: -2 min foam roll t-spine -2 min modified pigeon pose

Friday-200717

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday200717 Warmup: 2 min airbike, then- movement prep with Coach Wod: “Destin Legieza” - 20 min Amrap -6 Burpee Pullups -18 Box Jumps (24/20) -20 Front Rack Lunges (115/75) -282m Run This hero workout is dedicated to Police Officer Dustin Legieza, Brentwood PD, TN, who was killed in…