Workouts

Friday 7/3

WARM UP
Tic-Tac-Toe
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
6 rounds for time with partner:
400 meter run
15 burpees over bar
10 deadlifts
RX: (225/155)
55+: (185/125)
Lv2: (275/185)
*Not quite a sprint, but keep the pace faster than usual. Alternate completed rounds with partner. 30:00 time cap.

Thursday 7/2

WARM UP
3 rounds:
10 muscle snatch
10 oh squats
10 push press
SKILL
N/A
WORKOUT OF THE DAY
Oly Testing (Rest as needed between efforts)
20:00 to establish 1RM snatch
20:00 to establish 1RM clean and jerk

Foundations(X)

SKILL
Deadlift
5 x 5
WORKOUT
5k row for time
*E3MOM including first round, complete 10 alternating step ups

Wednesday 7/1

WARM UP
1 mile run
SKILL
4 x 25 yd kickboard
*Rest :30 in between
4 x 25 yd freestyle
*Rest :30 in between
DRYLAND VERSION
3 rounds for completion:
:40 dead hang
6-10 strict pull ups
:30 banded lat stretch each arm
WORKOUT OF THE DAY
For time:
30 burpees
300 yard swim (buoy line for folsom)
30 burpees
DRYLAND VERSION
For time:
30 burpees
3k ski
30 burpees

Tuesday 6/30

WARM UP
2:00 ski
2:00 row
2:00 bike
3 rounds:
10 piked push ups
10 meter lunge and twist
10 hanging shrugs
SKILL
EMOM 10:00:
10 cross body KB swings
WORKOUT OF THE DAY
For time:
10 HSPU
10 toes to bar
500 meter ski
10 HSPU
10 toes to bar
500 meter row
10 HSPU
10 toes to bar
1000 meter bike
*High intensity stimulus. Challenge athletes to go unbroken on the gymnastics. 12:00 time cap.

Foundations(X)

SKILL
Split jerk technique
5 x 5
WORKOUT
EMOM 27:00:
1) 20 jumping lunges
2) 5 rope climbs to standing
3) 20 wall balls
4) Rest
*Score total reps completed. Adjust targets as needed.

Monday 6/29

WARM UP
3 rounds:
10 meter walking lunges
10 kip swings
10 muscle cleans
10 strict presses
SKILL
E2MOM 14:00:
3 x 1.5 front squats
*Build to heaviest set.
WORKOUT OF THE DAY

For time:
3-6-9-12-15
Clean and jerks
Bar muscle ups
RX: (135/95)
55+: (115/75)
Lv2: (185/125)
*Coach athletes to set a conservative pace from the outset. 20:00 time cap.

Foundations(X)

SKILL
Strict pull ups
5 x 5
WORKOUT
20:00 AMRAP:
400 meter run
10 meter broad jump
10 ring rows
10 push ups
10 air squats
*Score total reps completed.
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