WARM UP
FOLSOM/RANCHO:
1 mile run
SACRAMENTO/ROCKLIN/WHITNEY:
3 rounds:
10 calorie bike
10 meter walking lunge
10 alternating sprinters lunge
SKILL
FOLSOM/RANCHO:
8×25 yard swims (15 strokes Folsom), :45 seconds rest between efforts
Odd 25s fast effort freestyle
Even 25s easy effort backstroke
ROCKLIN/SACRAMENTO/WHITNEY:
5×5 DB Bulgarian split squats (per leg)
*Build to heavy for the day.
WORKOUT OF THEE DAY
FOLSOM/RANCHO:
For time
200 yard swim (120 strokes Folsom)
1 min hollow hold – can break, but accumulate 1 min total
200 yard swim (120 strokes)
1 min front plank (again, just accumulate)
200 yard swim (120 strokes)
SACRAMENTO/ROCKLIN/WHITNEY:
16 min EMOM
Odd – (15/12) cal bike
Even – (15) burpees
*Score total reps completed.
Coaches notes week 11
Swim skill is designed to focus on repeating fast efforts with recovery between each round. Swim WOD is meant to test swim endurance under core fatigue. Dryland WOD looks to have athletes sustain a high heart rate for an extended period of time.
WARM UP
3 x rolling 250 meter row
*Every meter +/- target equals 2 wall ball, 2 knees to elbows
SKILL
Pullover technique
*10:00 practice
WORKOUT OF THE DAY
20:00 AMRAP:
50 calorie row
40 wall ball
30 hang clean
20 shoulder to overhead
10 pull overs
RX: (135/95)
55+: (115/75)
Hybrid
SKILL
Deadlift
5 x 5
WORKOUT
21-18-15-12-9
Kb swing
Ice skaters (each leg)
Abmat situps
*20:00 time cap.
ENDURANCE WOD
RX 60 Min TC
3 Rounds of
200m Run
10 Burpee Over Box
Row 500m
50m Sled Push 225/135
400m Run
20 Box Step Overs
Ski 500m
100m Farmers Carry 32kg/24kg
600m Run
30 Med Ball Sit up 20/14
25 Cal Bike
25 Wall Balls
Sc 45 Min TC
2 Rounds of
200m Run
10 Burpee Over Box
Row 500m
50m Sled Push 225/135
400m Run
20 Box Step Overs
Ski 500m
100m Farmers Carry 32kg/24kg
600m Run
30 Med Ball Sit up 20/14
25 Cal Bike
25 Wall Balls
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.
