Wednesday-210901

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday210901 Warmup: 2 min airbike, then- movement prep with Coach Wod: For time- -100 Pull-ups -100 Pushups -100 Bulgarian Split Squats -100 Medball To Toes *Apportion reps as desired. Mobility: -2 min foam roll lats/t-spine -2 min modified pigeon pose

Tuesday-210831

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday210831 Warmup: 30 cal row, then-movement prep with Coach Wod: 12 min Amrap- -25/20 cal row -50 Double Unders Mobility: -2 min foam roll calves -2 min lacrosse ball plantar fascia

Monday-210830

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday210830 Warmup: 2 min airbike, then- movement prep with Coach Wod: -Overhead Squat: 1,1,1 -Front Squat: 1,1,1 -Back Squat: 1,1,1 *Rest 2 minutes between sets. Mobility: -2 min couch stretch -2 min foam roll quads

Saturday-210828

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday210828 Warmup: 2 min airbike, then- movement prep with Coach Wod: 5 Rounds for time -15/10 cal Airbike -10 T2B -5 D-Ball Over Shoulder (150/100) Mobility: -2 min standing hamstring stretch -2 min foam roll glutes

Friday-210827

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday210827 Warmup: 2 min airbike, then- movement prep with Coach Wod: Every 3 min x 8 sets- 1 Bear Complex Note- 1 Bear Complex = Clean+Front Squat+Shoulder to Overhead+Back Squat+Shoulder to Overhead Mobility: -2 min foam roll lats/t-spine -2 min posture reset

Thursday-210826

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday210826 Warmup: 500m row, then- movement prep with Coach Wod: 20 min Amrap- -Max top of chin-up hold -Max Handstand Walk -Max Unbroken Double Unders Mobility: -2 min foam roll calves -2 min foam roll lats/t-spine

Wednesday-210825

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-210825 Warmup: 2 min airbike, then- movement prep with Coach Wod: For Time -800m Run -75 Wallballs (20/14) Mobility: -2 min couch stretch -2 min foam roll quads

Tuesday-210824

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday210824 Warmup: 500m row, then- movement prep with Coach Wod: Every 4 min x 5 sets -2 Deadlifts, climbing -Max Unbroken Strict Ring Dips (minimum 5) -8 Evil Wheels Mobility: -2 min standing hamstring stretch -2 min posture reset

Monday-210823

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Saturday-210821

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday210821 Warmup: 500m row, then- movement prep with Coach Wod: 19 min Amrap- -500m Row -20 Burpees Over Rower -50 Double Unders Mobility: -2 min modified pigeon pose -2 min foam roll glutes