WARM UP
FOLSOM/RANCHO:
1 mile run
SACRAMENTO/ROCKLIN/WHITNEY:
3 rounds:
10 calorie row
10 kip swings
10 pullups
SKILL
FOLSOM/RANCHO:
4×25 yards (15 strokes Folsom) swim – can breath up to 3 times per 25
3×25 yards swim (15 strokes Folsom) – 2 breaths per 25
2×25 yards swim (15 strokes Folsom) – 1 breath per 25
1×25 yard swim (15 strokes Folsom) – no breath
50 yard swim (30 strokes Folsom) – hard effort, aim to minimize breathing
*rest and scale as needed between efforts, aim for (:20-:30) sec rest between efforts
SACRAMENTO/ROCKLIN/WHITNEY:
10-8-6-4-2 Alternating hang DB Squat Snatch
*rest as needed, build to heavy
WORKOUT OF THE DAY
FOLSOM/RANCHO:
For Time:
100 yard (60 strokes Folsom) swim
15 push ups
150 yard (90 strokes Folsom) swim
15 pushups
100 yard (60 strokes Folsom) swim
SACRAMENTO/ROCKLIN/WHITNEY:
For Time:
750m Row
15 burpee pull-ups
1250m row
15 burpee pull-ups
750m row
L2: burpee C2B