Workouts

Saturday 8/16

WARM UP

5:00 bike

5:00 equipment set up

SKILL

N/A

WORKOUT OF THE DAY

For time with partner:

100 calorie assault/echo bike

90 alternating box step ups

80 push ups

70 pull ups

60 toes to bar

50 deadlift

40 hang clean

30 hang snatch

RX: (115/75)

*While one partner is working the other is doing 100 meter farmer carry. Rotate every 100 meters. 40:00 time cap.

Friday 8/15

WARM UP

3 rounds:

10 front squat

10 kip swing

10 ring rows

3 rope climbs to standing

SKILL

High bar skills

*10:00 practice

WORKOUT OF THE DAY

For time:

3 rounds:

15 thrusters

15 burpees over bar

6 rounds:

1 bar muscle up

1 pull over

1 back hip circle

1 drop kip

3 rounds:

9 devils press

1 rope climb

RX: (95/65) (50/35)

55+: (75/55) (40/30)

*Devils press should be double DB. Modify high bar complex as needed while maintaining the number of movements and increasing skill level if possible. Movements do not need to be unbroken. 20:00 time cap.

Foundations(X)

SKILL

Hip mobility

*10:00 roll and stretch

WORKOUT

20:00 AMRAP:

10 meter broad jump

10 meter bear crawl

10 ring rows

10 abmat situps

10 kb swings

*Add 2 row, 2 situps, and 2 kb swings each round. Broad jump and bear crawl stay the same.

Thursday 8/14

WARM UP

3 rounds:

10 piked push up

10 good mornings

10 meter sprinters lunge and twist

SKILL

Footwork and Agility

*10:00 speed ladder drills

WORKOUT OF THE DAY

5 rounds for time:

200 meter run

6 clean and jerk

RX: (135/95)

55+: (115/75)

Lv2: (155/105)

*High intensity effort. Push the runs and make the lifting as seamless as possible. 12:00 time cap.

Foundations(X)

SKILL

Deadlift technique

5 x 5

WORKOUT

For time with single DB:

10 strict press Rt

10 strict press Lt

20 push press Rt

20 push press Lt

30 jerk Rt

30 jerk Lt

40 hang snatch Rt

40 hang snatch Lt

50 snatch Rt

50 snatch Lt

*25:00 time cap.

Wednesday 8/13

WARM UP

1 mile run

SKILL

N/A

WORKOUT OF THE DAY

FOLSOM/RANCHO/SAC:

Final swim WOD

30:00 AMRAP:

100 yard/stroke swim

30 walking lunges

ROCKLIN:

30:00 AMRAP:

200 meter sandbag carry

30 push ups

30 walking lunges

*Endurance effort. Coach athletes to hold a steady pace throughout the 30:00. Score total rounds + reps.

Tuesday 8/12

WARM UP

5:00 row or ski

3 rounds:

10 meter toy soldier

10 air squats

10 push ups

SKILL

N/A

WORKOUT OF THE DAY

E2MOTM 40:00:

1) 10 KB deadlift + 10 alternating single arm Russian swing + 10 front rack lunges + 10 goblet squats

2) 20/16 calorie ski

3) 5 strict press + 10 push press + 15 push jerk

4) 20/16 calorie row

RX: (24kg/16kg) (95/65)

55+: (24kg/16kg) (75/55)

Lv2: (32kg/24kg)
(115/75)

*Complexes do not need to be unbroken, but challenge athletes to do so as long as possible. Score total reps completed.

Foundations(X)

SKILL

Push press technique

5 x 5

WORKOUT

10 mile C2 bike for time

Monday 8/11

WARM UP

3 rounds from hang:

3 jump shrug

3 muscle snatch

3 power snatch

3 snatch balance

3 oh squat

3 squat snatch

SKILL

Shoulder activation/mobility

-sots press

-prone handcuff drill

-crossover symmetry

WORKOUT OF THE DAY

EMOTM 30:00:

0-10:00:

1 high hang snatch

10-20:00:

1 mid hang snatch

20-30:00

1 snatch from floor

*Build to heavy. Coach athletes to perform squat snatches if their mobility allows.

Foundations(X)

SKILL

Back squat

5 x 5

WORKOUT

3 rounds for time:

20 wall ball

20 kb deadlift

20 kip swing

500 meter row

*20:00 time cap.