Thursday-210211

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday210211 Warmup: 500m row, then- movement prep with Coch Wod: 2 Rounds for time -500m Row -21 T2B Mobility: -2 min standing hamstring stretch -2 min foam roll lats/t-spine

Wednesday-210210

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday210210 Warmup: 2 min airbike, then- movement prep with Coach Wod: 1 min on/1 min off -100/80 cal Airbike -100 Alternating DB Hang Snatch (50/35) *19 min time cap. Mobility: -2 min foam roll glutes -2 min foam roll quads

Tuesday-210209

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday210209 Warmup: 2 min airbike, then- movement prep with Coaxh Wod: Every 4 min x 5 sets- -5 Back Squats (3 sec pause at bottom of rep 1) -Triple Jump with single leg catch and 2 sec pause each side -5 Weighted Strict Pullups, heaviest possible Mobility: -2…

Monday-210208

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday210208 Warmup: 500m row, then- movement prep with Coach Wod: Open Wod 13.2- 10 min Amrap -5 Shoulder To Overhead (115/75) -10 Deadlifts (115/75) -15 Box Jumps (24/20) Mobility: -2 min foam roll calves -2 min modified pigeon pose

Saturday-210206

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday210206 Warmup: 2 min airbike, then- movement prep with Coach Wod: 20 min Amrap, teams of 2 -60/50 cal Airbike -70 Ring Rows -80 D-ball Lunges (100/80) Mobility: -2 min couch stretch -2 min foam roll t-spine/lats

Friday-210205

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday210205 Warmup: 500m Row, then- movement prep with Coach Wod: -Part 1: 7 min Amrap -3 KBS (70/53), 3 True Pushups -6, KBS, 6 True Pushups -9/9, 12/12, etc... -Part 2: Friday- 30/20/10 Reps for pump -Plate Curls (45/25) -Banded Tricep Extensions -V-ups Mobility: -2 min lacrosse ball…

Thursday-210204

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday210204 Warmup: 2 min airbike, then- movement prep with Coach Wod: Every 3 min x 7 sets- 1 Bear Complex, climbing -Note: 1 Bear Complex= Clean, Front Squat, Shoulder to Overead, Back Squat, Shoulder to Overhead Mobility: -2 min couch stretch -2 min foam roll glutes

Wednesday-210203

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday210203 Warmup: 500m row, then- movement prep with Coach Wod: 3 Rounds for time -500m Row -21 Box Jumps (24/20) -12 C2B Pullups Mobility: -2 min foam roll t-spine/lats -2 min modified pigeon pose

Tuesday-210202

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday210202 Warmup: 2 min airbike, then- movement prep with Coach Wod: Open Wod 20.2- 20 min Amrap -4 DB Thrusters (50’s/35’s) -6 T2B -24 Double Unders Mobility: -2 min foam roll calves -2 min plantar fascia

Monday-210201

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday210201 Warmup: 2 min airbike, then- movement prep with Coach Wod: 30 minutes to establish 1RM Max- -Snatch -Bench Press -Front Squat Mobility: -2 min couch stretch -2 min foam roll quads