WARM UP
10:00 handball
SKILL
Handstand walking
*10:00 practice
WORKOUT OF THE DAY
For time:
50-40-30-20-10
KB swing
KB walking lunges
RX: (24kg/16kg)
*After completing each round (including final round), perform 200 meter ski. 20:00 time cap.
Foundations(X)
SKILL
Shoulder mobility
*10:00 roll and stretch
WORKOUT
For time with partner:
1 mile sled push
(90/45)
WARM UP
800 meter run
3 rounds:
10 hollow rocks
10 good mornings
10 air squats
SKILL
15:00 to build to a heavy single for back squat
WORKOUT OF THE DAY
“Dickies Triplett”
5 rounds for time:
200 meter run
12 toes to bar
8 alternating DB snatch
RX: (50/35)
Lv2: (70/50)
*18:00 time cap.
Foundations(X)
SKILL
Deadlift
5 x 5
WORKOUT
3 rounds for time:
30 calorie bike
30 calorie row
30 calorie ski
WARM UP
FOLSOM/RANCHO:
1 mile run
SACRAMENTO/ROCKLIN/WHITNEY:
EMOTM 10:00:
-
10 calorie row
-
2 wall walks
SKILL
FOLSOM/RANCHO:
Not for time, do not partition
50 yard easy freestyle (30 strokes Folsom) – breath every 5
25 yard backstroke (15 strokes Folsom)
25 yard breaststroke (15 strokes)
25 yard backstroke (15 strokes)
25 yard breaststroke (15 strokes)
50 yard free (30 strokes) – breath every 5
SACRAMENTO/ROCKLIN/WHITNEY:
5-4-3-2-1 weighted strict pull-ups (or hardest variation)
*build to 1 rep max weight.
WORKOUT OF THE DAY
FOLSOM/RANCHO:
4 rounds, not for time:
2x25s (15 strokes) moderate pace
100 (60 strokes) max effort
50 easy recovery
*rest as needed – make the 100 (60 strokes) a max effort each round
SACRAMENTO/ROCKLIN/WHITNEY:
For time:
500m row
30m HS walk
750m row
20m HS walk
1000m row
10m HS walk
*20:00 time cap.
WARM UP
27 squat drill
2 rounds:
10 snatch deadlift
10 muscle snatch
10 oh squat
10 meter slow low karioka right
10 meter slow low karioka left
SKILL
Snatch balance
5 x 3 for accuracy
WORKOUT OF THE DAY
15:00 AMRAP:
1 squat snatch
5 power clean
1 jerk
RX: (155/105)
55+: (135/95)
Lv2: (205/135)
Foundations(X)
SKILL
Strict press
5 x 5
WORKOUT
EMOTM 30:00:
-
:30 AMRAP box jumps
-
:30 AMRAP ring rows
-
:30 AMRAP wall ball
-
:30 AMRAP burpee
-
:30 AMRAP abmat situps
*Score total reps completed
WARM UP
3 rounds:
10 calorie row
10 kip swings
10 piked push ups
SKILL
N/A
WORKOUT OF THE DAY
“Lazar Dukic”
For Time
3 Rounds of:
30 calorie Row
10 Bar Muscle-Ups
Rest 3 minutes
Then, 3 Rounds of:
30 calorie Row
15 Strict Handstand Push-Ups
Rest 3 minutes
Finally, 3 rounds of:
10 Bar Muscle-Ups
15 Strict Handstand Push-Ups
*Scale to pull up variations and HSPU variations. Score time to finish or total reps completed. 40:00 time cap.
DEKAFIT SIM
Time Cap 70 Min
500m Run
30 Reverse lunges 55/45
500m Run
500m Row
500m Run
20 Box Step Overs
500m Run
25 Sit Ups W/Med Ball 20/14
500m Run
500m Ski
500m Run
100m Farmers Carry 60/40
500m Run
25 Cal Bike
500m Run
20 Dball 0ver shoulder 60/40
500m Run
100m Sled Push 135/90
500m Run
20 RAM Burpees or single arm devils press 50/35
