Saturday 6/21 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.
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.