WARM UP
3 rounds:
10 vertical jump
10 meter broad jump (focus on landing in squat)
10 meter inch worm push up
SKILL
On a 20:00 clock:
EMOTM 10:00:
1 squat clean
*Build to heavy
E2MOTM 10:00:
1 squat clean
*Establish 1RM
WORKOUT OF THE DAY
3 rounds for time:
20 alternating DB snatch
10 meter handstand walk
1 rope climb
RX: (50/35)
Lv2: legless
*Sprint stimulus. Coach athletes to go unbroken on the DB snatches and scale HS walks to 5 wall walks. 8:00 time cap.
Foundations(X)
SKILL
Back squat
5 x 5
WORKOUT
30:00 AMRAP:
30 calorie bike
30 calorie row
30 calorie ski
800 meter run (80 reps)
*Score total calories and reps.
WARM UP
FOLSOM/RANCHO:
1 mile run
SAC/ROCKLIN/WHITNEY:
3 rounds:
10 ring rows
10 air squats
10 Russian KB swings
SKILL
FOLSOM/RANCHO:
3 rounds:
50 yard (30 strokes Folsom) swim w/ full somersault every 5 strokes
25 yard (15 strokes) backstroke easy
Rest as needed
*use this as flip turn practice and being comfortable upside down/under water
SAC/ROCKLIN/WHITNEY:
5 peg board climbs and 5 rope climbs (can complete in any order)
WORKOUT OF THE DAY
FOLSOM/RANCHO:
15 minute AMRAP
20 KB goblet squats
5 KB clean and jerks right arm
5 KB clean and jerks left arm
50 yard (30 strokes Folsom) swim
Rx: 53/35
L2: 70/53
*add 50 yards (30 strokes) each round
SAC/ROCKLIN/WHITNEY:
15 minute AMRAP
20 KB goblet squats
5 KB clean and jerks right arm
5 KB clean and jerks left arm
250m Ski
Rx: 53/35
L2: 70/53
*add 250m ski each round
WARM UP
Tic-Tac-Toe
*10:00 play
SKILL
Handstand drills
-handstand to roll
-handstand shoulder tap
-handstand pirouettes
*10:00 practice
WORKOUT OF THE DAY
For time:
4 x 400 meter run
Rest 1:00 between efforts, including last
Then
21-15-9
Front squat
Toes to bar
RX: (185/125)
55+: (135/95)
*Score for workout is total time to complete both parts.
Foundations(X)
SKILL
Deadlift
5 x 5
WORKOUT
For time with partner:
“Filthy 50”
50 box jump
50 jumping pull up
50 kb swings (16kg)
50 walking lunges
50 push press (45lb)
50 knee to elbows
50 hip extensions/good mornings
50 wall ball (20/14)
50 burpees
50 double under
*One athlete works at a time. Challenge each other to do big sets each time its your turn.
WARM UP
5:00 quadrapedal movement
3 rounds:
10 strict press
10 deadlift
10 ring swings
SKILL
Ring muscle up prep
*10:00 mobility and drills
WORKOUT OF THE DAY
EMOTM 18:00:
8 shoulder to overhead
6 unbroken deadlift
4 ring muscle ups
RX: (135/95) (275/185)
55+: (115/75) (225/155)
Lv2: (165/110) (315/215)
*Scale RMU to ring pull ups or ring dips. No BMU substitute.
Foundations(X)
SKILL
Push press
5 x 5
WORKOUT
10 to 1 to 10
Split jumps
Ring rows
Abmat situps
*20:00 time cap.
ENDURANCE WOD
RX 60 Min EMOM / SC 42 Min
200m Run / 100m Sc
10 box step over
10 Sit Ups W/Med Ball 20/14
5 RAM Burpees / Devils Press 50/35
10/8 Cal Bike
10 Dball Over shoulder 60/40
