NORCAL HYBRID 1/2 SIM
Workouts
Saturday 8/1
WARM UP
10:00 dodgeball
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
For time:
10 bar muscle ups
15 GHD situps
20 double unders
1 tire flip
15 bar muscle ups
20 GHD situps
25 double unders
2 pig flips
20 bar muscle ups
25 GHD situps
30 double unders
3 tire flips
Lv2: triple unders
*20:00 time cap.
Friday 7/31
WARM UP
3 rounds:
200 meter run
10 meter lateral hip circle walk
10 front squats
SKILL
EMOM 10:00:
1 rope climb
WORKOUT OF THE DAY
“Run Hang Squat clean”
4 rounds for time:
600 meter run
10 hang squat cleans
RX: (185/125)
55+: (155/105)
Lv2: (225/155)
*22:00 time cap.
Hybrid
SKILL
Hip mobility
*10:00 roll and stretch
WORKOUT
EMOM 20:00:
1) 15/12 calorie C2 bike
2) 20 jumping lunges
3) 10 bench press
4) 10 plate ground to overhead
*Score total reps completed.
Thursday 7/30
WARM UP
3 rounds:
10 hollow rocks
10 kip swings
10 PVC snatch grip push press + OH squat
10 muscle snatch
SKILL
EMOM 10:00:
1 snatch
*Build to heavy
WORKOUT OF THE DAY
“Hopper 2026”
3 rounds for time:
21 toes to bar
7 power snatch
7 hang snatch
7 squat snatch
RX: (95/65)
55+: (75/55)
Lv2: (95/65) unbroken sets
*12:00 time cap.
Hybrid
SKILL
Deadlift
5 x 5
WORKOUT
5:00 AMRAP:
10 box jumps
10 push ups
10 abmat situps
-1:00 rest-
5:00 AMRAP:
10 alternating step ups
10 meter bear crawl
10 hollow rocks
*Score total reps completed.
Wednesday 7/29
WARM UP
500 meter row
500 meter ski
3 rounds:
10 GSITW
10 cat and cow
1:00 child’s pose
SKILL
N/A
WORKOUT OF THE DAY
“Machine 7200m”
3600 meter row
3600 meter ski
*30:00 time cap.
Tuesday 7/28
WARM UP
3 rounds:
10 meter toy soldiers
10 meter walking lunges
10 piked push ups
10 calorie bike
SKILL
10:00 handstand skills
-pirouettes
-freestanding HSPU
-press to handstand on paralettes
WORKOUT OF THE DAY
“Echo Thruster”
21-18-15
Calorie Echo/Assault bike
Thrusters
RX: (95/65) (115/75) (135/95)
*Coach athletes to pick a smart pace on the bike and thrusters. Athletes should add weight each round using only 1 bar. 15:00 time cap.
Hybrid
SKILL
Wall balls
5 x 10 unbroken
WORKOUT
20:00 Helen AMRAP:
400 meter run
21 kb swings
12 pull ups
RX: (24kg/16kg)
*Score total reps completed.