Wednesday, July 28

Warmup:

5:00 of:

10 alt Dead Bugs

10 alt Contralateral Superman

10 Air Squat

5 Pushups

3:00 of:

:30 mountain climbers

10 Samson

10 kip swings

Skill:

Double Unders

Strength:

3 Rounds for Quality

25 Sit-Ups

:30 Forearm Plank

:30/each Side Plank

Rest as needed

WOD:

4 Rounds for Time

500m Row

12 Toe to Bar

24 Overhead Weighted Lunge (45/25)

Mobility:

Banded lower body

Tuesday, July 27

Warm-Up:

500 m row

5:00 of:

:30 PVC Pass Through

10 PVC Thruster

10 Pushups

10 Ring Rows

:30 Hip Swings

Skill:

Rope Climb & Legless Rope Climb

Strength:

Overhead Squat 8-8-8

WOD:

w/Partner

AMRAP 10

Rope Climb/ Post Run

• 1 partner accumulates rope climb (4 rope lowers) reps while 1 partner runs post run.

• Partners switch tasks when runner returns to rope.

• Teams earn 10 points for each completed post run and 3 points for each rope climb.

Cash Out:

Accumulate as many hollow hold seconds as possible in 3:00. Max score possible = 180. 

Mobility:

Foam roll back

IT Band

Monday, July 26

Today we celebrate Coach Dana’s birthday yesterday! We appreciate all that you give to so many. Your positivity and energy make all of our days brighter. Thanks for being a model friend, Dad, community member, farmer, businessman, and global citizen!

In honor of Dana, I’ve adjusted an old favorite (FIght Gone Bad), to include a collection of his favorite movements. We’ve titled the WOD “I Know You Rider” after a song by Dana’s favorite band, The Grateful Dead. If you don’t like the WOD, it’s on him. Love you, Dana! Enjoy!

Warmup:

1 lap jog

2 Rounds: 10 PVC Pass/10 Scor/10 Star

1 lap jog

2 Rounds: 10 PVC Good Morning/5 Inchworm

1 lap jog

Foam Roller

Skill:

Muscle-Up & Kip Work

Strength:

–

WOD:

“I Know You Rider”

3 Rounds (1:00 each station – AMRAP – Score is cumulative reps through entire workout)

Deadlift (185/125)

Strict Pull-Up (Barbell Row)

Box Jump 24/20 (Jump to plate)

Hand-Release Push-Up

Assault Bike Cals

Rest

Mobility:

Forearm (1 min)

Hips (3 min)