Monday-210315

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday210315 Warmup: 500m row, then- movement prep with Coach Wod: Every 4 min x 5 sets- -5 Deadlifts, climbing -4 Split Jumps+1 Box Jump, climbing -5 Strict Weighted Pullups Mobility: -2 min modified pigeon pose -2 min foam roll glutes

Saturday-210313

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday210313 Warmup: 2 min airbike, then- movement prep with Coach Wod: 3 Rounds for time- -15 D-Ball Squats (150/100) -15 C2B Pullups Mobility: -2 min couch stretch -2 min foam roll lats/t-spine

Friday-210312

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday210312 Warmup: 2 min airbike, then- movement prep with Coach Wod: Open Wod 21.1- -1 Wall Walk -10 Double Unders -3 Wall Walks -30 Double Unders -6 Wall Walks -60 Double Unders -9 Wall Walks -90 Double Unders -15 Wall Walks -15 Double Unders -21 Wall Walks -210…

Thursday-210311

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday210311 Warmup: 2 min airbike, then- movement prep with Coach Wod: -1. Every 2 min x 6 sets: 1 Bench Press, climbing -2. 10 min Amrap: Alternating Turkish Getups (70/53) Mobility: -2 min lacrosse ball pecs -2 min door frame pec stretch

Wednesday-210310

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday210310 Warmup: 500m row, then- movement prep with Coach Wod: 20 min Amrap, teams of 2 -Max Distance Row, non rowing partner completes 400m Run while Partner rows. Mobility: -2 min foam roll calves -2 min lacrosse ball plantar fascia

Tuesday-210309

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday210309 Warmup: 2 min airbike, then- movement prep with Coach Wod: 12 min Amrap- -40 Burpees -30 Alternating 1-arm DB Stepups (50# to 24”/35# to 20”) -20 Pullups Mobility: -2 min foam roll lats/t-spine -2 min modified pigeon pose

Monday-210308

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday210308 Warmup: 2 min airbike, then-movement prep with Coach Wod: Every 4 min x 5 sets -1 Cluster (Squat Clean Thruster), climbing -1 Depth Drop+Vertical Jump with single leg catch each side -Max Hanging L-sit hold (minimum 30 sec) Mobility: -2 min couch stretch -2 foam roll quads

Saturday-210306

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday210306 Warmup: 2 min airbike, then- movement prep with Coach Wod: 12 min Amrap- -12 Alternating DB Lunges (50’s/35’s) -3 Bar Muscleups Mobility: -2 min foam roll glutes -2 min couch stretch

Friday-210305

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday210305 Warmup: 2 min airbike, then- movement prep with Coach Wod: -1. Every 90 sec x 6 sets: 1 Snatch+2 OHS with 3 sec pause at bottom of rep 1, climbing -2. 3 sets: 60 sec Each exercise -Weighted Snow Angels -Evil Wheels -Banded Bicep Curls Mobility: -2…

Thursday-210304

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday210304 Warmup: 2 min airbike, then- movement prep with Coach Wod: “Death by 10 meters” -complete 1 10 meter sprint during minute 1, 2 10 meter sprints during minute 2, 3 during minute 3, etc until you fail to complete the designated amount of sprints in the corresponding…