Workouts

Monday 5/12

WARM UP

5:00 quadrapedal movement

3 rounds:

10 hanging shoulder shrugs

10 push ups

10 front squats

SKILL

Bench/floor press

7, 7, 5, 5, 5, 3, 3, 3

*Score heaviest set of 3

WORKOUT OF THE DAY

“Semifinal 25.1-ish”

15:00 AMRAP:

3 bar muscle up

3 front squat

10 meter handstand walk

RX: (155/105)

55+: (135/95)

Lv2: (185/125)

*Add 3 reps of BMU and front squat each round. Coach athletes to break up sets into sets of 6 or less and keep transitions minimal. Scale to hardest version of pullup for BMU and to 3 wall walks for the HS walk. Score total reps.

Foundations(X)

SKILL

Push press

5 x 5

WORKOUT

15:00 AMRAP:

10 goblet squat

20 meter shuttle run

10 burpees

20 meter shuttle run

*Aim for consistent pace throughout. Score total rounds + reps.

Sunday 5/11

50 Min Time Cap

800m Run
40m Walking Lunges 45/25
40 deadlifts 95/65
20m Sled Push/Pull 180/135
600m Run
30m Walking Lunges 45/25
30 deadlifts 95/65
20m Sled Push/Pull 180/135
400m Run
20m Walking Lunges 45/25
20 deadlifts 95/65
20m Sled Push/Pull 180/135

3 Rounds

200m Run
10m Walking Lunges 45/25
10 deadlifts 95/65
20m Sled Push/Pull 180/135

Saturday 5/10

WARM UP

10:00 handball

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

For time with partner:

30 snatches

30 clean and jerks

20 snatches

20 clean and jerks

10 snatches

10 clean and jerks

RX: (135/95) (155/105) (185/125)

55+: (115/75) (135/95) (155/105)

Lv2: (155/105) (185/125) (205/135)

*Share all work. 25:00 time cap.

Friday 5/9

WARM UP

400 meter run

3 rounds:

10 ring rows

10 empty bar strict press

10 meter DB frog hop + deadlift

SKILL

N/A

WORKOUT OF THE DAY

“Murph Prep”

4 rounds for time:

800 meter run

20 pull ups

40 push ups

60 air squats

*Partition calisthenics any way. 45:00 time cap.

Foundations(X)

SKILL

Thoracic mobility

*10:00 roll and stretch

WORKOUT

20:00 AMRAP:

5 ring rows

10 abmat situps

20 alternating step ups

*Score total reps.

Thursday 5/8

WARM UP

3 rounds:

10 ring swing

10 piked push ups

10 burpees

SKILL

Toes to ring

5 x 10-15

WORKOUT OF THE DAY

For time:

3 rounds:

5 clean

10 bar facing burpee

3 rounds:

3 clean

6 handstand push up

3 rounds:

1 clean

2 ring muscle up

RX: (135/95) (185/125) (225/155)

55+: (95/65) (135/95) (185/125)

Lv2: (185/125) (225/155) (275/185)

*Only 1 barbell per athlete.Final weights should be around 90% 1RM. Challenge athletes to go heavy on the cleans and push their skill limits on the HSPU and RMU. 18:00 time cap.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

“Death by choice”

2 kb swings

Box jumps

Wall balls

Battle rope slams

*Athletes choose 2 exercises and perform each to failure. Score total rounds completed on each movement.

Wednesday 5/7

WARM UP

1 mile run

SKILL

DOWNTOWN/RANCHO:

100 yard kick board

FOLSOM:

4 x 1:00 kickboard

ROCKLIN:

4 x 1:00 supine flutter kicks

WORKOUT OF THE DAY

DOWNTOWN/RANCHO/FOLSOM:

20:00 stroke and breathing practice

*Coach athletes to exhale underwater and try to establish a normal breathing rhythm.

ROCKLIN:

5k row or ski for time