WARM UP
10:00 pizza delivery
SKILL
N/A
WORKOUT OF THE DAY
Establish 2RM for each:
Back squat
Strict Press
Deadlift
*Allot roughly 20:00 for back squat and 10:00 each for strict press and deadlift.
Workouts
Friday 6/20
WARM UP
5:00 bike
3 rounds:
10 push ups
10 meter walking lunge
10 meter broad jump
SKILL
Jerk technique
5 x 5
WORKOUT OF THE DAY
EMOTM 15:00 with partner:
1) AMRAP bike calories
2) AMRAP shoulder to overhead
3) AMRAP synchro burpees
4) Rest
*Partner does bike on minute 1 and barbell on minute 2. Partner 2 does barbell on minute 1 and bike on minute 2. Rest minute is mandatory. Score total reps completed.
Thursday 6/19
WARM UP
3 rounds:
10 ring swings
10 Russian kb swings
10 front squats
SKILL
Skin the cat
*Minimum 5 attempts
WORKOUT OF THE DAY
10:00 AMRAP:
200 meter run
5 ring muscle ups
-2:00 rest-
10:00 AMRAP:
200 meter run
5 cleans
RX: (185/125)
55+: (155/105)
Lv2: (225/155)
*Pace workout consistently. Each run counts for 20 reps. Score total reps completed.
Foundations(X)
SKILL
Kipping pull up technique
*10:00 practice
WORKOUT
10k bike erg for time
Wednesday 6/18
WARM UP
1 mile run
SKILL
FOLSOM/RANCHO/SAC:
Underwater swimming
*Work on building lung capacity under water.
ROCKLIN:
Athlete choice
*10:00 practice.
WORKOUT OF THE DAY
FOLSOM/RANCHO/SAC:
4 rounds for time:
50 yard freestyle (50 strokes)
50 yard backstroke (50 strokes)
50 air squats
*20:00 time cap.
ROCKLIN:
4 rounds for time:
500 meter ski
500 meter row
50 air squats
*25:00 time cap.
Tuesday 6/17
WARM UP
EMOTM 5:00:
:30 squat therapy
3 rounds:
10 calorie row
:10 ring support
10 ring rows
SKILL
Thruster
6 x 5
*Build to heavy
WORKOUT OF THE DAY
21-15-9
Calorie row
Ring dips
Pullups
*Sprint stimulus. Challenge athletes to push the row hard and hold on to short rest breaks. 10:00 time cap.
Foundations(X)
SKILL
Deadlift
5 x 5
WORKOUT
20:00 AMRAP:
400 meter run
20 empty bar thrusters
20 toes to rings
*Score total reps completed.
Monday 6/16
WARM UP
3 rounds:
10 meter bear crawl
10 good mornings
10 air squats
10 kip swings
SKILL
Handstand practice
*5:00
WORKOUT OF THE DAY
For time:
50 deadlifts
50 toes to bar
50 wall balls
50 abmat situps
50 meter handstand walk
RX: (225/155)
Lv2: (275/185)
*Scale handstand walk to 10 wall walks. 30:00 time cap.
Foundations(X)
SKILL
Back squat
5 x 5
WORKOUT
“Death by…”
Alternating devils press
RX: (50/35)
*Perform one devil press in minute 1, 2 in minute 2, etc… until failure to complete. Score total rds + reps.