WARM UP
FOLSOM/RANCHO:
1 mile run
SACRAMENTO/ROCKLIN/WHITNEY:
3 rounds:
10 calorie row
10 kip swings
10 pullups
SKILL
FOLSOM/RANCHO:
4×25 yards (15 strokes Folsom) swim – can breath up to 3 times per 25
3×25 yards swim (15 strokes Folsom) – 2 breaths per 25
2×25 yards swim (15 strokes Folsom) – 1 breath per 25
1×25 yard swim (15 strokes Folsom) – no breath
50 yard swim (30 strokes Folsom) – hard effort, aim to minimize breathing
*rest and scale as needed between efforts, aim for (:20-:30) sec rest between efforts
SACRAMENTO/ROCKLIN/WHITNEY:
10-8-6-4-2 Alternating hang DB Squat Snatch
*rest as needed, build to heavy
WORKOUT OF THE DAY
FOLSOM/RANCHO:
For Time:
100 yard (60 strokes Folsom) swim
15 push ups
150 yard (90 strokes Folsom) swim
15 pushups
100 yard (60 strokes Folsom) swim
SACRAMENTO/ROCKLIN/WHITNEY:
For Time:
750m Row
15 burpee pull-ups
1250m row
15 burpee pull-ups
750m row
L2: burpee C2B
WARM UP
EMOTM 10:00:
Odd: 5 kb deadlift + 5 Russian kb swings + 5 push ups
Even: Roll lats and upper back
SKILL
Snatch pull
7 x 3
*Build to 110% 1RM
WORKOUT OF THE DAY
For time:
1 mile bike
10 pull ups
10 push ups
10 toes to bar
1 mile bike
20 pullups
20 push ups
20 toes to bar
1 mile bike
30 pull ups
30 push ups
30 toes to bar
*If not enough bikes, sub a 800 meter row. 22:00 time cap.
Foundations(X)
SKILL
Deadlift
5 x 5
WORKOUT
20:00 AMRAP:
10 kb swings
10 wall ball
100 jump rope
*Add 2 swings, 2 wall ball, and 20 jumps every round. Score total reps completed.
WARM UP
10:00 pizza delivery
*Every time Abmat falls, perform 5 hanging shrugs, 5 push ups, and 5 air squats.
SKILL
Back/front hip circles
*10:00 practice
WORKOUT OF THE DAY
“Kalsu”
100 thrusters for time
*EMOTM including first minute, buy in with 5 burpees
RX: (135/95)
*Scale to weight where 5 unbroken reps are possible. 15:00 time cap.
Foundations(X)
SKILL
Strict pull up
3 x 10
WORKOUT
For time:
1000 meter row
Rest 1:00
2000 meter row
Rest 1:00
1000 meter row
ENDURANCE WOD
Rx 60 Min AMRAP SC 40 MIN
600m Run
2 Box Step Overs
2 Wall Balls
2 Ring Rows
2 Cal Bike
50m Sled Push 225/135
Add Every Round
2 Box Step Overs
2 Wall Balls
2 Ring Rows
2 Cal Bike
WARM UP
3 rounds:
10 meter toy soldier
10 meter walking lunge
10 meter duck walk karioka right
10 meter duck walk karioka left
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
For time with partner:
“Karen” + “Isabel” + “Grace”
150 wall balls
30 snatches
30 clean and jerks
RX: (20/14) (135/95)
*Athletes can share work any way, but must complete unpartitioned. 15:00 time cap.
WARM UP
3 x rolling 100 meter row
*Every meter +/- target equals 3 push ups
SKILL
N/A
WORKOUT OF THE DAY
“Joker and the Thief”
For time:
2000 meter row
100 bench/floor press
2000 meter row
RX: (3/4 BW)
Lv2: (BW)
*Every broken set of pressing, athlete must complete 15 air squats. 45:00 time cap.
Foundations(X)
SKILL
Hip mobility
*10:00 roll and stretch
WORKOUT
EMOTM 20:00:
-
20 goblet squat
-
15 push ups
-
10 meter bear crawl
-
5 rope climb to standing
