WARM UP
5:00 row
3 rounds:
10 ring swings
10 push ups
10 hollow rocks
SKILL
5 rounds for completion:
5 bench/floor press
10 toes to rings
*Build to heavy on the press.
WORKOUT OF THE DAY
For time:
1000 meter row
-rest 1:00
900 meter row
-rest 1:00
800 meter row
-rest 1:00
700 meter row
-rest 1:00
600 meter row
-rest 1:00
500 meter row
*Score total time to complete all sets, including rest time. 30:00 time cap.
WARM UP
3 rounds:
200 meter run
5 muscle cleans
5 power cleans
5 front squats
5 piked push ups
SKILL
5 x 10 alternating goblet Cossack squats
RX: (24kg/16kg)
Lv2: (32kg/24kg)
WORKOUT OF THE DAY
5 rounds for time:
400 meter run
7 hang clean
7 HSPU
RX: (95/65) (115/75) (135/95) (155/105) (185/125)
55+: (75/55) (95/65) (115/75) (135/95) (155/105)
Lv2: (135/95) (155/105) (185/125) (205/135) (225/155) strict HSPU
*Power or squat cleans are ok. 20:00 time cap.
Foundations(X)
SKILL
Deadlift technique
5 x 5
WORKOUT
“Annie”
For time:
50-40-30-20-10
Double unders
Abmat situps
*Scale to 3x single unders. 15:00 time cap.
WARM UP
FOLSOM/RANCHO:
1 mile run
SACRAMENTO/ROCKLIN/WHITNEY:
5:00 ski
3 rounds:
10 good mornings
10 push ups
10 meter broad jump
SKILL
FOLSOM/RANCHO:
10 minute flip turn practice
SACRAMENTO/ROCKLIN/WHITNEY:
10 min EMOM
1x barbell Turkish getup, building in weight to heavy for the day. Alternate arms each minute. Can scale to DB if needed.
WORKOUT OF THE DAY
FOLSOM/RANCHO:
‘Swim DT’ from NCC 2022
3 rounds for time
100 yard swim (60 strokes Folsom)
1 round of DB DT (12 DL, 9 hang cleans, 6 S2OH) 50/35 (2xDBs)
SACREMENTO/ROCKLIN/WHITNEY:
For time:
1 rope climb
20 burpee box jump overs
30 cal ski
40 American KB swings
30 cal ski
20 burpee box jump overs
1 rope climb
Rx 24/20”, 53/35#
L2 30/24”, 70/53# and legless
Coaches notes Week 10
For swim skill Pool athletes should attempt full flip turns, lake athletes can practice flips and bobs in the water. Both working on getting comfortable upside down in the water.
Swim WOD is a repeat from 2022 NCC, athletes should push the swim but aim for large or unbroken sets of DT. Dryland is a chipper where athletes should be mindful of grip and pulling endurance under fatigue.
WARM UP
5:00 quadrapedal movement
5:00 hip mobility
-glutes
-quads
-low back
SKILL
Handstand shoulder taps
*Accumulate 50
WORKOUT OF THE DAY
EMOTM 20:00:
-
3 “don’t wake the baby” deadlifts
-
6 strict pull ups
-
12 GHD/abmat situps
-
24 double unders
RX: (225/155)
55+: (185/125)
Lv2: (275/185)
*Goal for the deadlift is time under tension, not maximal load. Each rep should include at minimum a 5 second eccentric. Score total reps completed.
Foundations(X)
SKILL
Front squat
5 x 5
WORKOUT
Complete 8 consecutive tabata rounds for each exercise:
Push ups
Step ups
Kip swings
KB deadlift
*Score lowest round for each exercise.
WARM UP
10:00 handball
3 rounds:
10 piked push ups
10 air squats
10 alternating step ups
SKILL
Strict press
5, 5, 4, 4, 3, 3
WORKOUT OF THE DAY
Caffeine & Kilos Final WOD
For time with partner:
100 synchro goblet squats for time
RX: (24kg/16kg) (20″)
55+: (16kg/12kg)
Lv2: (24kg/16kg) (24/20)
*Every minute including first minute, buy in with 8 double kb box step overs. Athletes can share the step overs however. 7:00 time cap.
Foundations(X)
SKILL
Hang snatch technique
5 x 5
WORKOUT
15:00 AMRAP:
10 calorie bike
15 ring rows
20 wall ball
*Score total reps completed.
