TBD
Workouts
Saturday 7/25
WARM UP
3 rounds:
10 push ups
10 meter broad jump
10 meter walking lunge with twist
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
EMOM 20:00:
1) 5 strict press
2) 10 box jump overs
3) 15 floor press
4) 20 alternating Cossack squats
RX: (135/95) (24/20)
55+: (95/65) (24/20)
Friday 7/24
WARM UP
10:00 rock paper scissor war
*Every lost battle equals 3 burpees
SKILL
Alternating goblet jumping lunges
4 x 10
*Build to heaviest
WORKOUT OF THE DAY
For time:
5-10-15-10-5-20
Hang DB snatch right
Hang DB snatch left
DB facing burpees
RX: (50/35)
55+: (40/30)
*High intensity stimulus. Challenge athletes to hold on to the DB for unbroken sets if possible. 12:00 time cap.
Thursday 7/23
WARM UP
3:00 bike
3:00 row
3 rounds:
5 deadlifts
5 clean pulls
5 muscle cleans
5 ring rows
5 piked push ups
SKILL
EMOM 15:00:
2 power cleans
RX: (205/135)
55+: (185/125)
Lv2: (245/165)
WORKOUT OF THE DAY
For max reps with partner
“Puller’s Paradise”:
8:00 AMRAP:
25/20 calorie row each
25 chest to bar pull ups each
AMRAP deadlifts
RX: (255/155)
55+: (185/125)
-5:00 rest-
“Pusher’s Paradise”
4:00 AMRAP:
15/10 calorie bike each
15 HSPU each
AMRAP thrusters
RX: (135/95)
55+: (95/65)
*Athletes must rest while partner is working. Score total reps completed.
Hybrid
SKILL
Push press
5 x 5
WORKOUT
“Death by 2 KB swing then 2 double unders”
*Start at 2 KB swings and add 2 every round until failure to complete. Continue count from wherever athlete failed but now counting double unders. Continue until failure to complete prescribed reps in the minute. Score for the workout is highest successful KB round and highest successful double under round.
Wednesday 7/22
WARM UP
1 mile run
SKILL
N/A
DRYLAND:
Accumulate in any order:
5 pergboard climbs
50 hollow rocks
50 supermans
WORKOUT OF THE DAY
RANCHO/DOWNTOWN:
500 yard swim
FOLSOM:
Double buoy line swim
DRYLAND:
5k row
Tuesday 7/21
WARM UP
5:00 roll quads and lats
3 rounds:
10 ring swings
10 meter toe walk
10 meter duck walk
:30 run in place
SKILL
10 rounds for completion:
200 meter run
5 ring muscle ups
*Increase volume from previous week.
WORKOUT OF THE DAY
15:00 to establish 3RM front squat
Hybrid
SKILL
Thrusters
5 x 5
WORKOUT
20:00 AMRAP:
5 toes to bar
10 hand release push ups
15 wall balls
*Score total reps completed.