Workouts

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.

Friday 6/7

WARM UP

3 rounds:

3 deadlift

3 clean pull

3 muscle clean

3 front squat

3 jerk

*Add weight each round.

SKILL

EMOTM 10:00:

5 meter handstand walk

*If athletes cannot walk yet, practice rolling off the wall from a wall walk each minute.

WORKOUT OF THE DAY

E2MOTM 20:00, building to heaviest:

1 power clean

2 hang squat cleans

1 jerk

*Start light and build throughout the EMOM. Score heaviest load.

Foundations(X)

SKILL

Hip mobility

*10:00 roll and stretch

WORKOUT

Death by db thruster

*Perform one additional repetition every minute until failure to complete.

Thursday 6/6

WARM UP

10:00 PVC circle game

*Coach dictates out loud which direction to rotate, giving no warning. Last athlete with a PVC wins. When out of game, athletes must be performing slow air squats, push ups, or ring rows.

SKILL

Pullovers

*10:00 practice

WORKOUT OF THE DAY

15:00 AMRAP with partner:

10 back squats

10 handstand push ups

RX: (185/125)

55+: (155/105)

Lv2: (225/155)

*Partners must alternate after completed rounds. Squats can be taken from the rack if necessary. Scale HSPU to piked push ups or abmats. Score total reps completed.

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

5k row for time

*Every 1000 meters athlete must get off the rower and run 200 meters.

Wednesday 6/5

WARM UP

1 mile run or 3 mile bike (if over 100 degrees)

SKILL

RANCHO/FOLSOM:

4 x 75 yard swim (45 strokes for Folsom)

*breathing every 3 on first 25 (15 strokes), every 5 on the second 25 (15 strokes) every 7 on the 3rd 25 (15 strokes).

*easy 25 kick on back after each 75, minute rest after 25 easy kick

ROCKLIN/SACRAMENTO/WHITNEY:

Accumulate the following, partition as needed:

40 ring rows

30 (15 per arm) DB row – suggested weight 1/3 of BW

20 band assisted chest to bar pull ups

10 strict T2B

WORKOUT OF THE DAY

RANCHO/FOLSOM:

3 rounds for time:

50 swim (45 strokes Folsom)

20 hollow rocks (bring towels)

8 alternating single DB devil press

*add 50 swim each round (50-100-150, 45-90-135 strokes Folsom)

RX: 50/35

L2: unbroken (no stopping) freestyle on all swims

ROCKLIN/SACRAMENTO/WHITNEY:

3 rounds for time:

500m ski/row

20 hollow rocks

8 alternating single DB devil press

RX: 50/35

L2: 70/50

Coaches notes week 3:

Goal of swim WOD is to practice breath capacity in the skill. Athletes can scale the breathing if needed, but encouraged to find a challenging breathing cadence by the 3rd 25. WOD is intended to practice swimming endurance while taxing core and shoulders.

Goal of dryland version is to build pulling strength in skill, pick weights that will challenge athletes to build strength with volume. In the WOD athletes are encouraged to push themselves on the ski under core and shoulder fatigue.