WARM UP
10:00 pizza delivery
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
“Gale Force”
30:00 AMRAP:
20 box step ups
23 burpees
19 air squats
*If you have a 20lb vest, wear it.
Workouts
Friday 7/19
WARM UP
5:00 continuous alternating single arm Russian kb swing
For completion:
Snatch pull
3 x 3
Snatch balance
3 x 3
Power snatch
3 x 3
SKILL
Hi hang snatch
5 x 2
*Build to heavy.
WORKOUT OF THE DAY
21-15-9
KB swings
Overhead squat
RX: (24kg/16kg) (95/65)
55+: (16kg/12kg) (75/55)
Lv2: (32kg/24kg) (115/75)
Foundations(X)
SKILL
Shoulder mobility
*10:00 roll and stretch
WORKOUT
For time with DB:
10 strict press right
10 strict press left
20 push press right
20 push press left
30 push jerk right
30 push jerk left
40 hang snatch right
40 hang snatch left
50 snatch right
50 snatch left
*20:00 time cap.
Thursday 7/18
WARM UP
5:00 row
5:00 bike
SKILL
3 rounds:
10 dying bugs
10 cat & cows
10 pull aparts
WORKOUT OF THE DAY
“Grandma G turns 90”
For time with partner:
90 deadlift
90 calorie bike
90 ring rows
90 air squats
90 abmat situps
90 calorie row
RX: (225/155)
55+: (185/125)
*One athlete working at a time. Must be completed unpartitioned.
19:34 time cap.
19:34 time cap.
Wednesday 7/17
WARM UP
FOLSOM/RANCHO:
1 mile run
SACRAMENTO/ROCKLIN/WHITNEY:
1 x rolling 500 meter row
*Every meter +/- target equals 5 kip swings, 5 good mornings, and 5 air squats
SKILL
FOLSOM/RANCHO:
25 yard swim (15 strokes Folsom), 50 yard swim (30 strokes Folsom), 75 yard swim (45 strokes Folsom)
*10 suitcases (full body crunch) after each effort, rest as needed
SACRAMENTO/ROCKLIN/WHITNEY:
Accumulate the following in any order, can partition as needed:
5 peg board attempts
50 hollow rocks
50 Superman’s
WORKOUT OF THE DAY
‘Anywhere Swim Ladder’
Not for time:
25 yards swim (15 strokes)
50 swim (30 strokes)
75 swim (45 strokes)
100 swim (60 strokes)
125 swim (75 strokes)
150 swim (90 strokes)
125 swim (75 strokes)
100 swim (60 strokes)
75 swim (45 strokes)
50 swim (30 strokes)
25 swim (15 strokes)
*Rest 15-30 seconds between efforts. This is an endurance stimulus. Coach athletes to pace themselves and find a breathing rhythm on the longer efforts. 25:00 time cap.
SACRAMENTO/ROCKLIN/WHITNEY:
For time:
9-18-27-18-9 Cal Row
7-14-21-14-7 toes to bar
5-10-15-10-5 burpee over rower
*Dryland WOD is also an endurance effort. Coach athletes to find a consistent pace on the rower where they can do the toes to bar right away and the burpees unbroken. 25:00 time cap.
Tuesday 7/16
WARM UP
3 rounds:
50 single unders
5 hang cleans
5 push jerk
SKILL
3:00 AMRAP:
10 calorie bike
50 double unders
AMRAP clean and jerk
RX: (165/115)
55+: (135/95)
Lv2: (205/135)
*These are intended to be higher intensity efforts with athletes spending roughly half the time on the bike/double under buy in, and half the time on the AMRAP. Scale double unders 1:1 (50 single unders).
WORKOUT OF THE DAY
For time:
800 meter run
1 rope climb
2 ring muscle up
3 HSPU
4 front squat
5 hang clean
6 deadlift
400 meter run
6 deadlift
5 hang clean
4 front squat
3 HSPU
2 ring muscle up
1 rope climb
800 meter run
RX: (185/125)
55+: (155/105)
Lv2: (225/155)
*Scale RMU to something on the rings (dips, pull ups, turnovers, band assist). 20:00 time cap.
Foundations(X)
SKILL
Deadlift
5 x 5
WORKOUT
“Karen”
150 wall balls for time
RX: (20/14)
Monday 7/15
WARM UP
3 rounds:
2 wall walks
10 meter walking lunge
10 push press
SKILL
For time:
10 foot handstand walk forward
10 foot handstand walk backward
20 foot handstand walk forward
20 foot handstand walk backward
30 foot handstand walk forward
30 foot handstand walk backward
Lv2: unbroken sections
WORKOUT OF THE DAY
10 to 1 for load:
Push press
Barbell lunge (each leg)
*Barbell can be held in front or back rack position. Score heaviest weights for both exercises.
Foundations(X)
SKILL
Back squat
5 x 5
WORKOUT
15:00 AMRAP:
2 pull ups
4 push ups
6 air squats
*Every round add 2 pull ups, 4 push ups, and 6 air squats. Score total reps completed.