WARM UP
3 rounds:
10 calorie row
10 kip swings
10 piked push ups
SKILL
N/A
WORKOUT OF THE DAY
“Lazar Dukic”
For Time
3 Rounds of:
30 calorie Row
10 Bar Muscle-Ups
Rest 3 minutes
Then, 3 Rounds of:
30 calorie Row
15 Strict Handstand Push-Ups
Rest 3 minutes
Finally, 3 rounds of:
10 Bar Muscle-Ups
15 Strict Handstand Push-Ups
*Scale to pull up variations and HSPU variations. Score time to finish or total reps completed. 40:00 time cap.
DEKAFIT SIM
Time Cap 70 Min
500m Run
30 Reverse lunges 55/45
500m Run
500m Row
500m Run
20 Box Step Overs
500m Run
25 Sit Ups W/Med Ball 20/14
500m Run
500m Ski
500m Run
100m Farmers Carry 60/40
500m Run
25 Cal Bike
500m Run
20 Dball 0ver shoulder 60/40
500m Run
100m Sled Push 135/90
500m Run
20 RAM Burpees or single arm devils press 50/35
WARM UP
3 rounds:
10 pass throughs
10 figure eights
10 oh squats
10 kip swings
SKILL
EMOTM 10:00:
2 overhead squat
WORKOUT OF THE DAY
15:00 AMRAP:
20 wall balls
10 toes to bar
20 meter shuttle
*A completed shuttle run is 10 meters down and 10 meters back, and counts as 20 reps. Athletes must touch one hand down on every turn. Every round, add an additional 20 meter shuttle.
Hybrid
SKILL
Hip mobility
*10:00 roll and stretch
WORKOUT
3 rounds for time with partner:
300 single unders
200 meter farmer carry
100 synchro mountain climbers
WARM UP
3 rounds:
10 meter bear crawl
10 meter high knees
10 meter butt kickers
2 wall walks
SKILL
Establish max time handstand hold
*Score time from kick up to kick down
WORKOUT OF THE DAY
For time:
1 mile run
100 shoulder to overhead
100 burpees
RX: (95/65)
55+: (75/55)
Lv2: (135/95)
*Partition any way. 30:00 time cap.
Hybrid
SKILL
Strict press
5 x 5
WORKOUT
20:00 AMRAP:
10 push ups
20 abmat situps
30 walking lunges
40 jumping jacks
WARM UP
FOLSOM/RANCHO:
1 mile run
SACRMENTO/ROCKLIN/WHITNEY:
EMOTM 10:00:
10 jumping jacks
5 Russian KB swings
2 alternating sprinters lunge with rotation
SKILL
FOLSOM/RANCHO:
25 yard freestyle (15 strokes Folsom) – breath every 3
50 free (30 strokes) breathing every 3-5 per 25 (15 strokes)
75 free (45 strokes) breathing 3-5-7 by 25 (15 strokes)
100 free (60 strokes) breathing 3-5-7-9 by 25 (15 strokes)
*rest between distances as needed to complete breathing cadences.
SACRAMENTO/ROCKLIN/WHITNEY:
L sit rope pull ups
5 x 5
*Scale by leaving feet on the floor
WORKOUT OF THE DAY
FOLSOM/RANCHO:
For time with partner:
8 x 100 yd freestyle relay (100 stroke Folsom)
*Each partner will perform 4 legs of the relay. While resting, athletes must perform 50 air squats. 20:00 time cap.
SACRAMENTO/ROCKLIN/WHITNEY:
8 rounds for time with partner:
25 American KB swings
250 meter ski
*Each partner will perform 4 rounds of the relay. While resting, athletes must perform 50 air squats. 20:00 time cap.
