Saturday 9/2

WARM UP

5:00 tic tac toe

SKILL

Athlete choice
10:00 practice

WORKOUT OF THE DAY 

30:00 AMRAP with partner:
“Filthy Fifty”
50 box jumps
50 jumping pull ups
50 kb swings
50 walking lunges
50 empty bar push press
50 knees to elbows
50 hip extensions
50 wall balls
50 burpees
50 double unders

*One partner working at a time, rotate in any manner. Score is total repetitions.

Friday 9/1

WARM UP

3 rounds:
10 air squats
10 push ups
100 single under

SKILL

Folsom

Wall climbs
10:00 practice

Rocklin

Bar muscle up
10:00 practice

WORKOUT OF THE DAY 

 

EMOTM 15:00
1 thruster from the floor

*Add 10# each minute until failure to complete.  Athlete may only make 1 attempt per minute, but may continue attempting the following minute after a miss. Score is heaviest weight lifted.

EMOTM 15:00
1 HSPU

*Add 1 HSPU each minute until failure to complete.  When athlete fails to complete the required repetitions the workout is over.  Score is total HSPU.

ANYWHEREX

SKILL

Thoracic mobility
10:00 roll and stretch

WORKOUT

Death by choice…
Odd minutes:
5 meter bear crawl
5 meter duck walk
5 meter frog hop
Even minutes:
Jumping pull up

*Athletes can choose any of the 3 animal movements at any time, but must increase the distance by 5 meters each rotation regardless. Number of pull ups correspond with the even minutes.

Thursday 8/31

WARM UP

5:00 continuous alternating turkish getup
*If kb touches the floor, athlete must perform 20 burpees

SKILL

Kb windmills
5 x 5 each side

WORKOUT OF THE DAY

For time:
20 calorie assault bike
20 alternating db snatch
20 pull ups
20 double unders
2 rope climb

Rest 2:00

10 calorie assault bike
10 alternating db snatch
10 pull ups
10 double unders
1 rope climb

*Score is total time.

RX: (50/35)
55+: (40/20)
Lv2: (c2b pull ups)

ANYWHEREX

SKILL

Kipping pull up technique
10:00 practice

WORKOUT

EMOTM 30:00
Minute 1: 15 ring rows
Minute 2: :45 squat hold
Minute 3: 20 ice skaters

Wednesday 8/30

WARM UP

800 meter run
3 rounds:
5 wall walks
10 kip swings
15 empty bar deadlifts

SKILL

EMOTM 10:00
10 meter handstand walk

WORKOUT OF THE DAY

Against a 3:00 clock:
200 meter run
10 deadlift
10 toes to bar

*Add 2 deadlift & 2 toes to bar each round until failure to complete in allowed time. Athletes may bank time each round.

RX: (275/185)
55+: (185/125)

ANYWHEREX

SKILL

EMOTM 10:00
10 perfect wall balls

WORKOUT

30:00 AMRAP with partner:
4 x 50 meter sled push
100 kb swings
4 x 50 meter walking lunge
100 push ups

BARBELL

2 rounds barbell warm up
3 x 8 jerk grip sots press
Accumulate 1:00 in jerk grip oh squat

A) EMOTM 10:00
3 x 1 perfect clean pulls
*Reset each rep. Build to 100+% 1RM clean

B) Power clean & jerk
5 x 2
*Build to heavy double

C) High hang squat clean
5 x 2 @ 80% 2RM power clean

D) 100 barbell bent row
*Every broken set perform 10 ring dips

Tuesday 8/28

WARM UP

3 rounds:
10 meter broad jump left foot
10 meter broad jump right foot
10 ring rows
10 push ups

*Broad jumps must land on same foot as take off and are for control, not max distance.

SKILL

Footwork drills
10:00 speed ladder variations

WORKOUT OF THE DAY 

19:00 AMRAP:
5 ring muscle ups
7 shoulder to overhead
9 burpee over box (24/20)

*Athletes will work for 3:00 then rest for 1:00. Continue this rotation picking up exactly where you left off the round before until 19:00 is reached. Scaling for ring muscle ups is strict low ring transitions.

RX: (135/95)
55+: (95/65)
Lv2: (185/125)

ANYWHEREX

SKILL

Hang squat clean technique
5 x 5

WORKOUT

10 to 1 for time:
Calorie row
Wall ball
Db snatch right arm
Db snatch left arm
Abmat situp