Tuesday-220621

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday220621 Warmup: 2 min airbike, then- movement prep with Coach Wod: For time -60/50 cal Airbike -50 Pushups -40 Box Jumps (30/24) Mobility: -2 min foam roll calves -2 min lacrosse ball plantar fascia

Monday-220620

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday220620 Warmup: 500m row, then- movement prep with Coach Wod: -1. 3 sets: 4 Deadlifts climbing, 5 Band Rotations with 2 sec pause each side, rest 2 min -2. 3 sets: 5 Strict Weighted Chinups with 2 sec hold at top, 6 Nordic Hamstring Curls with 4 sec…

Saturday-220618

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday220618 Warmup: 30 cal Row, then- movement prep with Coach Wod: 5 Rounds for total reps -60 sec Row for Calories -60 sec Rest -60 sec Double Unders -60 sec Rest Mobility: -2 min foam roll calves -2 min foam roll glutes

Friday-220617

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday220617 ***Note- today’s 515am session is Open Gym time and NOT a fully Coached class. Warmup: 500m row, then- movement prep with Coach Wod: -1. 3 sets: 3 Hang Cleans, 5 DB Shoulder Press with 2 sec pause at eye level- heaviest possible, rest 2 min -2. 3…

Thursday-220616

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday220616 Warmup: 2 min Airbike, then- movement prep with Coach Wod: For time -21 HSPU -42 cal Airbike -21 HSPU Mobility: -2 min barbell trap smash -2 min standing hamstring stretch

Wednesday-220615

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday220615 Warmup: 500m Row, then- movement prep with Coach Wod: 5 Rounds for time -10 D-Ball over Shoulder (150/100) -400m Run *20 min cap. Mobility: -2 min lacrosse ball plantar fascia -2 min foam roll calves

Tuesday-220614

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday220614 Warmup: 2 min airbike, then- movement prep with Coach Wod: -1. 3 Sets: 5 Back Squats with 4 sec pause at bottom of rep 1, 5 Nordic Hamstring Curls With 4 sec pause each rep, rest 2 min -2. 3 Sets: 5 Floor Press with 4 sec…

Monday-220613

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday220613 Warmup: 500m row, then- movement prep with Coach Wod: 12 min Amrap- -3 Bar Muscleups -9 Box Jumps (24/20) Mobility: -2 min foam roll lats/t-spine -2 min foam roll calves

Saturday-220611

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday220611 Warmup: 500m Row, then- movement prep with Coach Wod: 3 Rounds for time -15 DB Ground to Overhead (50’s/35’s) -500m Row Mobility: -2 min barbell hamstring smash -2 min foam roll glutes

Friday-220610

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday220610 Warmup: 2 min airbike, then- movement prep with Coach Wod: 7 min Amrap- -7 Front Squats (95/65) -7 Burpee over Barbell Mobility: -2 min couch stretch -2 min foam roll quads