Saturday-201024

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday201024 Warmup: 2 min airbike, then- movement prep with Coach Wod: 20 min Amrap- -30/20 cal Airbike -100m Sandbag Carry (140/100) -15 HSPU Mobility: -2 min couch stretch -2 min foam roll quads

Friday-201023

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday201023 Warmup: 500m row, then- movement prep with Coach Wod: -1. EMOM x 10 min: 1 Clean, climbing -2. 3 sets: 5 Push Press heaviest possible, 6 Partner Hamstring Curls, Rest 2-3 min Mobility: -2 min foam roll hamstrings -2 min foam roll t-spine

Thursday-201022

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday201022 Warmup: 2 min airbike, then- movement prep with Coach Wod: 4 Rounds for time -6 Bar Muscleups -10 Alternating KB Front Rack Lunges (53’/35’s) -60 Double Unders Mobility: -2 min foam roll lats -2 min foam roll glutes

Wednesday-201021

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday201021 Warmup: 2 min airbike, then- movement prep with Coach Wod: 1 Mile Run Time Trial Mobility: -2 min foam roll calves -2 min lacrosse ball plantar fascia

Tuesday-201020

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday201020 Warmup: 500m row, then- movement prep with Coach Wod: Every 4 min x 5 sets -5 Deadlifts, climbing -3 Lateral Hop Over Barbell+Broad Jump with single leg catch and 2 sec pause , each side (Note- only the final catch and pause is performed on a single…

Monday-201019

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday201019 Warmup: 30 cal Row, then- movement prep with Coach Wod: Teams of 2- 18 min Amrap -50 Pushups -75 Air Squats -100/80 cal Row Mobility: -2 min foam roll quads -2 min foam roll glutes

Saturday-201017

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday201017 Warmup: 2 min airbike, then- movement prep with Coach Wod: For Time -30/20 cal Airbike -15 Thrusters (135/95) -20/15 cal Airbike -12 Thrusters -10/10 cal Airbike -9 Thrusters Mobility: -2 min couch stretch -2 min foam roll quads

Friday-201016

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday201016 Warmup: 2 min airbike, then- movement Prep with Coach Wod: 20 min Amrap- -400m Run -Max Unbroken T2B (minimum 7) Mobility: -2 min foam roll hamstrings -2 min foam roll lats

Thursday-201015

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday201015 Warmup: 2 min airbike, then- movement prep with Coach Wod: Every 4 min x 5 sets- -1 Snatch, climbing -1 Box Jump, climbing -1RM weighted strict chin-up Mobility: -2 min foam roll lats/t-spine -2 min lacrosse ball plantar fascia

Wednesday-201014

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday201014 Warmup: 500m row, then- movement prep with Coach Wod: 4 sets- 3 min on, 3 min off -500m Row -Max Double Unders in remaining time Mobility: -2 min modified pigeon pose -2 min foam roll calves