Sunday, August 1

XT Strength

Warm-Up: Jog/DROM

Skill/Teaching: (10 min)

Press – Front Squat

Strength A: 

Single Arm DB Press 8-8-8 (each)

Front Squat 8-8-8

Strength B:

Romanian Dead Lift 10-10-10

Broad Jumps 3x5 (ME)

Accessory: 

Core

2 Rounds for Quality

10 Turkish Get-Ups

20 Shoulder Taps

Side Plank (:45/each)

Mobility/cool-down: (5 min)

• Static hamstring/groin/hip flexor/shoulder/low and mid-back

Saturday, July 31

Warm-Up:

DROM

WOD:

AMRAP 15 (with a partner, alternate movements)

14 KB Snatch

12 Lateral burpees over KB

10/7 Bike Cals

3:00 Rest

AMRAP 15 (new partner)

8 Over/Unders

1 Building Lap Run

Mobility:

Hamstrings/Calves/Groin

Friday, July 30

Warm-Up:

DROM/Hips/Squats

Skill:

Strength:

Back Squat 

5-4-3-2-1

WOD:

800m Run (Rx+: Medball Run)

50 Shoulder to Overhead (115/75)

50 Dips

50 Front Squat (115/75)

800m Run

Athletes can partition the middle section anyway they would like.

Mobility:

Couch (2 min)

Pigeon (3 min)

Thursday, July 29

Warm-Up:

3:00 Athlete’s Choice (bike/row/run/jump rope)

5:00 of:

:30 Banded Pull Aparts

10 PVC Overhead Squats

10 KB Swings 

:30 Line Jumps

Skill:

Snatch

Strength:

Snatch

15 min to find a heavy single

WOD:

“Randy”

75 Power Snatch (75/55)

Cash Out:

Accumulate max seconds dead hang in 3:00. Max score=180.

Mobility:

Shoulders (5 min)

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)