Workouts

Monday 8/3

WARM UP

5:00 bike

3 rounds:

10 ring swings

10 push ups

10 hanging shrugs

10 air squats

SKILL

10 rounds for completion against a 15:00 clock:

10 calorie assault/echo bike

3 ring muscle ups

*Adjust target volume as needed and plan to progress over the next 3 weeks. If athlete does not have ring muscle ups, sub dips. Do NOT allow ring pull ups for this sequence.

WORKOUT OF THE DAY

EMOM 10:00:

1) 5 bench presses

2) 10 GHD hip extensions

-2:00 transition-

EMOM 10:00:

1) 5 back squats

2) 10 strict pull ups

-2:00 transition-

100 hollow rocks

*Start light and build to heavy on barbell movements. Score reps completed and heaviest bench/squat

Foundations(X)

SKILL

Push press

5 x 5

WORKOUT

4k row for pacing practice

500 meters easy pace

500 meters @ 2:00/2:10

500 meters @ 2:15/2:25

500 meters @ 1:55/2:05

500 meters @ 2:10/2:20

500 meters @ 1:50/2:00

500 meters @ 2:05/2:15

500 meters @ 1:45/1:55

Sunday 8/2

NORCAL HYBRID 1/2 SIM

Saturday 8/1

WARM UP

10:00 dodgeball

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

For time:

10 bar muscle ups

15 GHD situps

20 double unders

1 tire flip

15 bar muscle ups

20 GHD situps

25 double unders

2 pig flips

20 bar muscle ups

25 GHD situps

30 double unders

3 tire flips

Lv2: triple unders

*20:00 time cap.

Friday 7/31

WARM UP

3 rounds:

200 meter run

10 meter lateral hip circle walk

10 front squats

SKILL

EMOM 10:00:

1 rope climb

WORKOUT OF THE DAY

“Run Hang Squat clean”

4 rounds for time:

600 meter run

10 hang squat cleans

RX: (185/125)

55+: (155/105)

Lv2: (225/155)

*22:00 time cap.

Foundations(X)

SKILL

Hip mobility

*10:00 roll and stretch

WORKOUT

EMOM 20:00:

1) 15/12 calorie C2 bike

2) 20 jumping lunges

3) 10 bench press

4) 10 plate ground to overhead

*Score total reps completed.

Thursday 7/30

WARM UP

3 rounds:

10 hollow rocks

10 kip swings

10 PVC snatch grip push press + OH squat

10 muscle snatch

SKILL

EMOM 10:00:

1 snatch

*Build to heavy

WORKOUT OF THE DAY

“Hopper 2026”

3 rounds for time:

21 toes to bar

7 power snatch

7 hang snatch

7 squat snatch

RX: (95/65)

55+: (75/55)

Lv2: (95/65) unbroken sets

*12:00 time cap.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

5:00 AMRAP:

10 box jumps

10 push ups

10 abmat situps

-1:00 rest-

5:00 AMRAP:

10 alternating step ups

10 meter bear crawl

10 hollow rocks

*Score total reps completed.

Wednesday 7/29

WARM UP

500 meter row

500 meter ski

3 rounds:

10 GSITW

10 cat and cow

1:00 child’s pose

SKILL

N/A

WORKOUT OF THE DAY

“Machine 7200m”

3600 meter row

3600 meter ski

*30:00 time cap.