Thursday-220609

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday220609 Warmup: 500m row, then- movement prep with Coach Wod: -1. Every 2 min x 6 sets: 1 Split Jerk, climbing -2. 3 sets: 100 Foot Overhead KB Carry- heaviest possible, 20 sec adductor hold each side Mobility: -2 min foam roll lats/t-spine -2 min standing hamstring stretch

Wednesday-220608

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday220608 Warmup: 2 min airbike, then- movement prep with Coach Wod: Tabata- 8 Sets each exercise of :20 work, :10 sec rest for max reps. Complete all 8 sets of exercise 1, then rotate to exercise 2, etc… -Airbike calories -C2B Pullups -Split Jumps -T2B Mobility: -2 min…

Tuesday-220607

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday220607 Warmup: 500m row, then- movement prep with Coach Wod: For time -1200m Run -75 Foot Handstand Walk -800m Run -50 Foot Handstand Walk -400m Run -25 Foot Handstand Walk Mobility: -2 min lacrosse ball plantar fascia -2 min foam roll calves

Monday-220606

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday220606 Warmup: 2 min airbike, then- movement prep with Coach Wod: Every 4 min x 5 sets- -1 Snatch+1 OHS, climbing -3 High Box Jumps, climbing -Max top of Chin-up hold Mobility: -2 min barbell trap smash -2 min foam roll lats/t-spine

Saturday-220604

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday220604 Warmup: 2 min Airbike, then- movement prep with Coach Wod: -1. Every 2 min x 6 sets: 2 Touch and Go Clusters, climbing -2. 30 Clusters for time (135/95) Mobility: -2 min couch stretch -2 min foam roll quads

Friday-220603

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday220603 Warmup: 2 min airbike, then- movement prep with Coach Wod: -1. 5 sets: 2 Bench Press- climbing, 8 A-Y-W-Y’s, rest 2 min -2. 3 sets: 60 sec Max Reps each -Plate Curls -Plate Front Raises -Plate Skull Crushers -Rest 60 sec between rounds Mobility: -2 min door…

Thursday-220602

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday220602 Warmup: 500m row, then- movement prep with Coach Wod: 3 min on/3 min off x 4 sets- -500/400m Row -Max Alternating DB Stepups in remaining time (50’s to 24”/35’s to 20”) Mobility: -2 min modified pigeon pose -2 min foam roll glutes

Wednesday-220601

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday220601 Warmup: 2 min airbike, then- movement prep with Coach Wod: 10 min Amrap- -3 cal Airbike, 3 DB Push Press (50’s/35’s) -6 cal Airbike, 6 DB Push Press -9 cal Airbike, 9 DB Push Press -12/12, 15/15, etc… Mobility: -2 min couch stretch -2 min barbell trap…

Tuesday-220531

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday220531 Warmup: 500m row, then- movement prep with Coach Active Recovery Day: 20 min Amrap- -10 Barbell Good Mornings (moderate weight) -20 Step Lateral Band Walk each side -30 sec plank hold Mobility: -10 min Airbike at conversational pace -2 min foam roll lats/t-spine

Monday-220530

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday220530 Wod: "Murph" For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it…