Workouts

Wednesday 5/22

WARM UP
1 mile run
SKILL
FOLSOM & RANCHO:
10×25 yard swim every :45 (Folsom 10x 15 strokes total- 8 out 7 back). Free style- Breath every 3 strokes the whole way (scale as needed)
SACRAMENTO/ROCKLIN/WHITNEY:
6x 1 min ski with :30 rest (75-80% effort)
WORKOUT OF THE DAY
FOLSOM & RANCHO:
15:00 AMRAP:
50 yard swim
(Folsom 50 strokes. 25 out and 25 back), then 3 burpees. Add 3 burpees every round 3,6,9,12 etc.
Lv2- free style with 1 breath every 3 strokes the whole time
SACRAMENTO/ROCKLIN/WHITNEY:
15:00 AMRAP:
250M row, 3 burpee pull ups adding 3 every round. 3,6,9,12 etc
ENDURANCE WOD (6pm FOLSOM)
Warm Up
400m run
20m toy soldiers
20m knee pulls
20m heel walks
20m High knees
20m Butt kickers
Skill
Sit up with med ball technique
*10:00 practice for speed and strength
WOD
Time Cap 30 Min
400m run
15 Cal Bike
400m run
20 Reverse Lunges 75/55
400m run
15 Cal Bike
400m run
20 Reverse Lunges 75/55
– Rest 2 Min –
500m row
50m Farmers Carry 32kg/24kg
500 ski
50m Farmers Carry 32kg/24kg
500m row
50m Farmers Carry 32kg/24kg
500 ski
50m Farmers Carry 32kg/24kg

Tuesday 5/21

WARM UP
3 rounds:
10 calorie row
10 push ups
10 hanging shrugs
*Keep warm up quick and get athletes to BMU practice, using some of those drills to act as additional warm up
SKILL
Bar muscle up technique
*10:00 practice
WORKOUT OF THE DAY
4 rounds for time:
1000 meter row
25 bench/floor press
RX: (3/4 BW)
55+: (1/2 BW)
Lv2: (BW)
*40:00 time cap.

Foundations(X)

SKILL
Back squat
5 x 5
WORKOUT
3 rounds for time:
400 meter run
1/2 mile bike
100 meter lunge
*25:00 time cap.

Monday 5/20

WARM UP
27 squat drill
3 rounds:
10 kip swings
10 good mornings
10 meter lunge and twist
SKILL
EMOTM 10:00:
1 front squat @ 90% 1RM clean
WORKOUT OF THE DAY
EMOTM 25:00:
  1. 5 push press
  2. 10 toes to bar
  3. 5 power clean
  4. 1 rope climb
  5. 10 glute ham raises or good mornings
RX: (135/95)
55+: (115/75)
Lv2: (185/125)
*Push press and power clean should be same weight and should be done from the floor. Score total reps completed.

Foundations(X)

SKILL
Push jerk technique
5 x 5
WORKOUT
20:00 AMRAP:
20 calorie ski
20 wall ball
20 abmat situp
*Score total reps completed.

Sunday 5/19

ENDURANCE WOD
Death by endurance WOD
E5MOM
400m run
3 sit ups with med ball 20/14
2 cal row
1 single arm alt devils press 50/30
Add after each round
3 sit ups
2 cal row
1 single arm alt devils press
Go until work can not be completed in 5 min
Sc
Same workout but the run is only 300m

Saturday 5/18

WARM UP
10:00 handball
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
For time:
10 strict press
20 push press
30 push jerk
40 power snatch
50 hang clean
60 deadlift
RX: (95/65)
55+: (75/55)

Friday 5/17

WARM UP
For completion:
400 meter run
10 pull ups
10 push ups
10 air squats
SKILL
N/A
WORKOUT OF THE DAY
Final “Murph Prep”
20 pull ups
40 push ups
60 air squats
800 meter run
30 pull ups
60 push ups
90 air squats
800 meter run
40 pull ups
80 push ups
120 air squats
1 mile run
*50:00 time cap.

Foundations(X)

SKILL
Hip mobility
*10:00 roll and stretch
WORKOUT
30:00 AMRAP:
10 calorie bike
10 burpees
400 meter run
*Add 5 calories and 5 burpees each round. Score total reps.
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