Tuesday-220823

***Note- there will be NO Open Gym time at 515am today. Todays Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday220823 Warmup: 500m row, then- movement prep with Coach Wod: 3 Rounds for time -12 T2B -21 Box Jumps (24/20) -400m Run Mobility: -2 min foam roll calves -2 min lacrosse ball plantar fascia

Monday-220822

Todays Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday220822 Warmup: 2 min airbike, then- movement prep with Coach Wod: -1. 3 sets- 3 Thrusters- climbing, 6 Barbell Rollouts with 3 sec pause at bottom, rest 2 min -2. 3 sets- 5 Barbell Good Mornings with 3 sec pause at bottom, Max Strict Chinups, rest 2 min…

Saturday-220820

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday220820 Warmup: 2 min airbike, then- movement prep with Coach Wod: EMOM x 10 min- 100 yard sprint Mobility: Group Cool Down Stretch

Friday-220819

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday220819 Warmup: 500m row, then- movement prep with Coach Wod: Every 4 min x 5 sets- -5 Deadlifts, climbing -30 sec Weighted Plank -Max Strict HSPU (minimum 5) Mobility: -2 min barbell trap smash -2 min posture reset

Thursday-220818

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday220818 Warmup: 2 min airbike, then- movement prep with Coach Wod: 5 Rounds for time -12 C2B Pullups -15/10 cal Airbike Mobility: -2 min foam roll lats/t-spine -2 min couch stretch

Wednesday-220817

Todays Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday220817 Warmup: 2 min airbike, then- movement prep with Coach Wod: 9 min Amrap- -6 D-Ball Lunges (100/80) -30 Double Unders Mobility: -2 min foam roll calves -2 min lacrosse ball plantar fascia

Tuesday-220816

Todays Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday220816 Warmup: 2 min airbike, then- movement prep with Coach Wod: -1. 3 sets: 5 Back Squats (3 sec pause at bottom of rep 1), 5 Nordic Hamstring Curls (control descent as slow as possible all the way to floor), rest 2 min -2. 3 sets: 5 Shoulder…

Monday-220815

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday220815 Warmup: 500m Row, then- movement prep with Coach Wod: For time -1,000m Row -25 Box Jumps (24/20) -750m Row -25 T2B -500m Row -25 Burpee over Rower -250m Row Mobility: -2 min modified pigeon pose -2 min foam roll flutes

Saturday-220813

Todays Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday220813 Warmup: 500m row, then-movement prep with Coach Wod: 12-9-6 Reps for time -D-Ball over Shoulder (150/100) -Bar Muscleups Mobility: -2 min modified pigeon pose -2 min couch stretch

Friday-220812

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday220812 Warmup: 2 min airbike, then- movement prep with Coach Wod: 3 Rounds for time -800m Run -30 Wallballs (20/14) *24 min cap Mobility: -2 min foam roll quads -2 min foam roll glutes