Date: 2026-09-10
AO: The Bluff
Q: Wagon Wheel ,
PAX: Wagon Wheel, Vizinni, Wax On, Wheelie, Squash, SMALL FRY, Audit FNGs: None
COUNT: 7
WARMUP:
Abe Vigodas (12)
Copperhead squats (12)
Okinawan drums (12)
Mountain climbers 4 is 1 (12)
Jumping jacks 4 is 1 (12)
THE THANG: FUNCTIONAL MOVEMENT
Today’s goal was slow, perfect form on everything—reset muscle mechanics and train their memory. Today was all about intentionally moving your body exactly how you want it to.
POWER 1: 15x RDLs from top, neutral core, engaged glutes. Cindy row at the bottom AGILITY 1: Step ups for 2 minutes
POWER 2: 20x Cindy “clean” and press
AGILITY 2: icky shuffle 3x
POWER 3: all together now! EMOM6x6—Deadlift into a clean, shoulder press, squat Mod is snatch, press, overhead squat
AGILITY 3: bunny hops—rolling heel to toe, no hard landings! Above circuit was completed 1.5x times before we ran out of time! MARY:
Cindy side bend 20 each side
Bird Dogs 10 alternating
Fire hydrants 10 alternating
Thread the needle 10 alternating
ANNOUNCEMENTS: none
COT: happened

Tags: The Bluff, Wagon Wheel, Vizinni, Wax On, Wheelie, Squash, SMALL FRY, Audit