Workouts

Thursday 7/11

WARM UP
5:00 bike
3 rounds:
10 lateral leg swings each side
10 ghd hip extension
10 ring rows
SKILL
EMOTM 10:00:
1 rope climb
*Standing start. No jumps
WORKOUT OF THE DAY
5 rounds for time with partner:
10 deadlifts
20 toes to bar
1/2 mile bike
RX: (315/215)
55+: (275/185)
Lv2: (405/285)
*One partner working at a time, share work any way. 25:00 time cap.

Foundations(X)

SKILL
Front squat
5 x 5
WORKOUT
5 rounds, not for time:
10 deadlift
10 db row each arm
10 db thruster

Wednesday 7/10

WARM UP
FOLSOM/RANCHO:
1 mile run
SACRAMENTO/ROCKLIN/WHITNEY:
5:00 skipping rope
3 rounds:
10 strict knees to chest
10 meter toy soldiers
10 alternating cossack squats
SKILL
FOLSOM/RANCHO:
4×25 yards freestyle (15 strokes Folsom), every 3 strokes do a full flip in the water, rest 30 sec after each 25
4×25 yards backstroke (15 strokes Folsom), medium effort, focusing on keeping chin high and out of the water, rest 30 seconds after each 25
SACRAMENTO/ROCKLIN/WHITNEY:
EMOTM 10:00:
ODD – 3 pull overs
EVEN – 50 double unders
WORKOUT OF THE DAY
FOLSOM/RANCHO:
3 rounds for time:
100 yard swim (60 stroke Folsom)
25 air squats
15 pushups
5 v-ups
SACRAMENTO/ROCKLIN/WHITNEY:
For time:
800m – 400m – 200m run
30-20-10: Pull ups-Chest to Bar Pull ups-Bar muscle ups
*scale to hardest version of pull up, but increase difficulty each round
Coaches notes: Swim skill is to practice the movement of flip turns and backstroke. Allow athletes to get comfortable flipping in the water with a full front flip. Swim WOD focus is maintain even speed and technique on the swim under fatigue.

Tuesday 7/9

WARM UP
3 rounds:
10 meter butt kickers
10 meter high knees
10 meter sprinters lunge with rotation
10 hanging shrugs
SKILL
Ring muscle up prep
*10:00 drills and mobility
WORKOUT OF THE DAY
EMOTM til failure:
  1. 1 ring muscle up
  2. 2 thruster
  3. 3 burpees over bar
RX: (115/75)
55+: (95/65)
Lv2: (135/95)
*Add 1 RMU, 2 thrusters, and 3 burpee over bar every round til failure.

Foundations(X)

SKILL
Deadlift
5 x 5
WORKOUT
For time:
100 meter ski
10 burpees
200 meter ski
15 burpees
300 meter ski
20 burpees
400 meter ski
25 burpees
300 m ski
20 burpees
200 meter ski
15 burpees
100 meter ski
10 burpees
*20:00 time cap.

Monday 7/8

WARM UP
3 x rolling 100m row
*Every meter +/- target equals 2 lunges and 1 burpee
SKILL
Barbell Bulgarian split squat
10-8-6-4-2 each leg
*Build to heaviest
WORKOUT OF THE DAY
20:00 AMRAP:
500 meter row
15 push ups
20 alternating hang db snatches
RX: (50/35)
55+: (40/30)

Foundations(X)

SKILL
DB push press
5 x 5
WORKOUT
Complete 8 tabata rounds for each exercise:
Goblet squat
Hanging knee raises
Ice skaters
Broad jump

Saturday 7/6

WARM UP
10:00 handball
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
For time with partner:
100 synchro alternating hang db snatch
50 synchro burpees over db
RX: (50/35)
*Teammates should each have their own db and face each other.
Partition work any way. 15:00 time cap.

Friday 7/5

WARM UP
5:00 overhead mobility
3 rounds:
10 kip swings
10 air squats
10 muscle cleans
SKILL
EMOTM 10:00:
3 oh squats
RX: (135/95)
55+: (115/75)
Lv2: (185/125)
WORKOUT OF THE DAY
20:00 AMRAP:
200 meter run
1 wall walk
1 power clean
1 toe to bar
RX: (185/125)
55+: (135/95)
Lv2: (225/155)
*Add one rep per exercise every round. Score total reps completed.

Foundations(X)

SKILL
Sumo deadlift
5 x 5
WORKOUT
5k row or ski for time