Thursday-220811

***Reminder- the evening class will be held at 430pm and NOT 6pm. Todays Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday220811 Warmup: 500m Row, then- movement prep with Coach Wod: 30 min to establish 1RM- -Hang Clean -Bench Press -Overhead Squat Mobility: -2 min couch stretch -2 min posture reset

Wednesday-220810

Todays Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday220810 Warmup: 2 min Airbike, then- movement prep with Coach Wod: 20 min Amrap, Teams of 2 -60/50 cal Airbike -30 T2B -200m Plate Carry 45/25 Mobility: -2 min cobra pose -2 min foam roll lats/t-spine

Tuesday-220809

***Note- today’s mid morning class will begin at 830am and NOT 8am. Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday220809 Warmup: 500m row, then- movement prep with Coach Wod: Open Wod 19.3 -200 Foot DB Overhead Walking Lunge (50/35) -50 Alternating DB Stepups (50 to 24”/35 to 20”) -50 Strict HSPU -200 Foot Handstand Walk…

Monday-220808

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday220808 Warmup: 2 min airbike, then- movement prep with Coach Wod: 30 min to establish Max -Front Squat -Shoulder Press -Box Jump Mobility: -2 min couch stretch -2 min foam roll quads

Saturday-220806

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday220806 Warmup: 500m row, then- movement prep with Coach Wod: 15 min Amrap- -750m Row -50 Wallballs (20/14) -100 Double Unders Mobility: -2 min foam roll calves -2 min lacrosse ball plantar fascia

Friday-220805

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday220805 Warmup: 2 min airbike, then- movement prep with Coach Wod: -1. 3 sets: 3 Front Rack Split Squats with 3 sec hold at bottom each side, 5 Wallball Plank Rollouts with 2 sec pause each side, rest 2 min -2. 3 sets: 2 Bench Press with 3…

Thursday-220804

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday220804 Warmup: 500m row, then- movement prep with Coach Wod: 3 x 500m Row, rest 3 min between each effort Mobility: -2 min modified pigeon pose -2 min foam roll glutes

Wednesday-220803

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday220803 Warmup: 2 min airbike, then- movement prep with Coach Wod: 12 min Amrap- -10 T2B -15/10 cal Airbike Mobility: -2 min cobra pose -2 min foam roll quads

Tuesday-220802

***Note- there is NO 515am Open Gym today*** Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday220802 Warmup: 2 min airbike, then- movement prep with Coach Wod: -1. 3 sets: 3 Back Squats (5 sec pause at bottom of rep 1), 6 Nordic Hamstring Curls (5 sec pause at bottom), rest 2 min -2. 3 sets:…

Monday-220801

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday220801 Warmup: 500m Row, then- movement prep with Coach Wod: 5 Rounds for time -7 Deadlifts (315/205) -7 Burpee Box Jumps (30/24) Mobility: -2 min modified pigeon pose -2 min foam roll glutes