WARM UP
FOLSOM/RANCHO:
1 mile run
ROCKLIN/WHITNEY/SACRAMENTO:
3 rounds:
10 alternating single leg good morning
10 meter lunge with twist
10 meter reverse bear crawl
SKILL
FOLSOM/RANCHO:
5 minutes tread water – 15 sec tread, 15 sec hands out of water (legs only), 30 sec rest
L2: tread 30 seconds active with hands out entire time
ROCKLIN/WHITNEY/SACRAMENTO:
6 rounds of:
30 seconds wall sit, 30 seconds rest
*as a class must pass 20lbs wall ball to each other while sitting in a line
WORKOUT OF THE DAY
FOLSOM/RANCHO:
25 yards swim (15 strokes Folsom) @ 400 pace from last week
25 yards easy backstroke (15 strokes or back to beach)
50 yards swim (30 strokes) @ 400 pace
25 easy backstroke
75 yards swim (45 strokes) @ 400 pace
25 yards easy backstroke
100 yards swim (60 strokes) @ 400 pace
-rest 2 minutes-
15 burpees
50 yard swim (30 strokes) max effort
15 burpees
ROCKLIN/WHITNEY/SACRAMENTO:
Partner workout (2 people)
10 rounds DB DT (12 DL, 9 cleans, 6 STO) (50/35)
*Alternate rounds of DT between partners. While Partner 1 completes entire round of DT, partner 2 holds plank. Switch after complete rounds of DT. (5 rounds of DT per partner).
Coaches notes week 7:
Goal of this weeks swim skill is to teach athletes to be comfortable treading water, expanding abilities to tread with legs only. WOD will focus on endurance and teaching ability to change pace. Encourage athletes to use backstroke as recovery and push the swim portions.