WARM UP
Pizza delivery
*10:00 play
SKILL
N/A
WORKOUT OF THE DAY
EMOTM 40:00:
-
15/12 calorie bike
-
15 deadlift
-
15 burpees
-
15 box jumps
-
15 toes to bar
RX: (225/155) (24/20)
*Score total reps completed.
Workouts
Friday 6/28
WARM UP
5:00 single unders
For completion:
5 wall walks
20 push press
20 front squat
SKILL
EMOTM 10:00:
5-10 meter handstand walk
*Substitute shorter distances or 1-2 wall walks per minute
WORKOUT OF THE DAY
3 rounds for time:
45 double unders
15 HSPU
5 clean & jerk
RX: (185/125)
55+: (135/95)
Lv2: (225/155)
*Coach athletes to challenge themselves on the clean and jerk weight. 20:00 time cap.
Hybrid
SKILL
Shoulder mobility
*10:00 roll and stretch
WORKOUT
20:00 AMRAP:
200 meter run
20 hollow rocks
20 alternating step ups
20 push ups
*Score total reps.
Thursday 6/27
WARM UP
EMOTM 5:00:
:30 wall facing squat therapy
3 rounds:
5 muscle snatch
5 snatch balance
5 full snatch
SKILL
Snatch
3, 3, 2, 2, 1, 1, 1
*Build to heavy
WORKOUT OF THE DAY
15:00 AMRAP:
20 wall ball
2 bar muscle up
*Coach athletes to find a consistent pace and hold it throughout. Limit breaks to short intervals. Score total reps completed.
Hybrid
SKILL
Strict press
5 x 5
WORKOUT
10 x 100 meter sled sprints
*Rest 2:00 between efforts. Light to Medium weight on sled.
Wednesday 6/26
WARM UP
1 mile run
SKILL
8x25s (Folsom 15 strokes) on 30 seconds rest
2 easy, 4 moderate, 2 at ‘race 350 pace’
ROCKLIN/WHITNEY/SACRAMENTO:
Pegboard practice
*5 attempts
WORKOUT OF THE DAY
400 yards for time (Folsom 2 lengths of buoy line)
*buyout of 50 hollow rocks after time trial
ROCKLIN/WHITNEY/SACRAMENTO:
For time:
1600 meter ski
30 toes to rings
1600 meter row
30 abmat situps
3 mile bike
*30:00 time cap.
Tuesday 6/25
WARM UP
EMOTM 5:00:
5 push ups
5 air squats
Run in place
SKILL
EMOTM 10:00:
-
5 front squat
-
5 bench/floor press
*Build to heavy on each
WORKOUT OF THE DAY
For time:
200 meter farmer carry
400 meter run
50 thrusters
50 pull ups
400 meter run
200 meter farmer carry
RX: (24kg/16kg) (95/65)
55+: (16kg/12kg) (75/55)
*20:00 time cap.
Hybrid
SKILL
Deadlift technique
5 x 5
WORKOUT
3 rounds for time:
500 meter row
21 kb swings
15 burpees
*Coach athletes to push pace just below a sprint on this workout.
Monday 6/24
WARM UP
3 rounds:
10 Russian kb swing
10 goblet squat
10 alternating sprinter lunge with rotation
SKILL
Turkish getups
5 x 3 each arm
WORKOUT OF THE DAY
For time:
21-15-9 alternating hang DB snatch
3-2-1 rope climb
into
21-15-9 DB oh squat
3-2-1 rope climb
RX: (50/35)
55+: (40/30)
Lv2: (70/50)
*OH squats can be done on either arm, switching when necessary. 18:00 cap.
Hybrid
SKILL
Back squat
5 x 5
WORKOUT
“Death by….”
1 toe to bar + 2 lunges
*Athletes perform 1 toe to bar and 2 lunges in the first minute, then 2 toes to bar and 4 lunges in the second… etc until failure to finish.