Workouts

Thursday 6/20

WARM UP

5:00 forward and backward sled push/pull

3 rounds:

3 kick up to handstand

50 single unders

10 meter walking lunge

SKILL

Ring dips

5 x (8-10)

WORKOUT OF THE DAY

20:00 AMRAP:

200 meter sled push

100 double unders

50 handstand shoulder taps (wall facing)

40 sandbag lunges

30 calorie bike

20 HSPU

10 ring muscle up

RX: (90/45)

*If athletes finish before 20:00, retrun to the top and continue working. Score total reps completed.

Foundations(X)

SKILL

Back squat

5 x 5

WORKOUT

20:00 AMRAP:

2 abmat situps

2 ring rows

2 burpees

*Add 2 reps per exercise per round. Score total work completed.

Wednesday 6/19

WARM UP

1 mile run

SKILL

Accumulate the following, can partition/rest as needed, L2 add weight (25/15 lbs plate)

-2 min hollow hold (L2 – hold plate in hands overhead)

-2 min low plank (L2 – plate on back)

-2 min high plank (L2 – plate on back)

-2 min Superman (L2 – hold plate in hands overhead)

WORKOUT OF THE DAY

6×75 yd swim (45 strokes for Folsom) 30 seconds rest after each – pool/lake athletes must turn before touching wall/sand (cannot touch wall/sand during the 75 swim)

L2 – during the 30 seconds rest between swims, flutter kick on sand/pool deck

ROCKLIN/WHITNEY/SACRAMENTO:

6 rounds for time:

5 strict pull ups (add band if needed)

300m row

L2: pull ups with 25/15# DB between legs

Coaches notes week 4:

Goal of this week is to build core endurance in the skill and build swim endurance with little rest in the WOD. Athletes should pick a pace they can maintain for the entire 75 without a major drop off.

Dryland athletes will also have a core focus this week with pulling endurance in the WOD. They pick a pace on the row that allows them to attempt unbroken sets on the PUs.

Tuesday 6/18

WARM UP

400 meter run

3 rounds:

3 clean pull

3 muscle clean

3 power clean

3 front squat

SKILL

Power clean + hang squat clean

5 x 1, building to WOD weight

WORKOUT OF THE DAY

4 rounds for time:

800 meter run

3 rope climbs

6 squat cleans

RX: (185/125)

55+: (135/95)

Lv2: (225/155)

*Rest 3:00 after rd 1, 2:00 after rd 2, and 1:00 after rd 3. Score is total time. 36:00 time cap.

Foundations(X)

SKILL

Bench/floor press

5 x 5

WORKOUT

10 rounds for time:

10 calorie bike

1:00 rest

*Score total time.

Monday 6/17

WARM UP

5:00 row

3 rounds:

10 empty bar deadlift

10 hanging shrugs

10 kip swings

SKILL

EMOTM 20:00:

5 deadlift
20 alternating gorilla row
5 push press
10 ring rows

*Athletes should be building to heavy on the deadlift and the push press. Form groups of up to 4 and start at different stations.

WORKOUT OF THE DAY

21-15-9

Burpee over box

Toes to bar

*Sprint stimulus. Athletes may get over box any way. 8:00 time cap.

Foundations(X)

SKILL

Deadlift technique

5 x 5

WORKOUT

E4MOTM 20:00:

200 meter medball carry

20 wall ball

Sunday 6/9

ENDURANCE WOD

RX 75 Min CAP

Buy in

2-mile run

1.5K Row

1.5K Ski

4 Mile Bike

Partition anyway – done in any order

10 Rounds of

400m run

15-box step-overs

15 Push Ups

15 ring rows

15 Deadlifts 95/95

Sc 50 Min CAP

Buy in

1-mile run

500m Row

500m Ski

2 Mile Bike

Partition anyway – done in any order

10 Rounds of

200m run

10-box step-overs

10 Push Ups

10 ring rows

10 Deadlifts 95/95

Saturday 6/8

WARM UP

3 rounds:

10 meter walking lunge

10 meter bear crawl

10 meter toy soldier

5 rope climbs to standing

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

10:00 AMRAP:

2 rope climbs

10 kb cleans (5+5)

20 meter kb lunge

10:00 AMRAP:

2 dballs to shoulder

10 kb snatches (5+5)

20 meter handstand walk

10:00 AMRAP:

2 pull overs

10 kb shoulder to overhead (5+5)

20 meter broad jump

RX: (24kg/16kg)

*Score total reps completed.