WARM UP
Pizza delivery
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
3 rounds for time:
3 rounds of “Cindy”
200 step ups
Workouts
Friday 8/9
WARM UP
3 rounds:
10 pass throughs
10 figure eights
10 oh squats
10 kip swings
SKILL
EMOTM 10:00:
2 overhead squat
WORKOUT OF THE DAY
15:00 AMRAP:
20 wall balls
10 toes to bar
20 meter shuttle
*A completed shuttle run is 10 meters down and 10 meters back, and counts as 20 reps. Athletes must touch one hand down on every turn. Every round, add an additional 20 meter shuttle.
Foundations(X)
SKILL
Hip mobility
*10:00 roll and stretch
WORKOUT
3 rounds for time with partner:
300 single unders
200 meter farmer carry
100 synchro mountain climbers
Thursday 8/8
WARM UP
3 rounds:
10 meter bear crawl
10 meter high knees
10 meter butt kickers
2 wall walks
SKILL
Establish max time handstand hold
*Score time from kick up to kick down
WORKOUT OF THE DAY
For time:
1 mile run
100 shoulder to overhead
100 burpees
RX: (95/65)
55+: (75/55)
Lv2: (135/95)
*Partition any way. 30:00 time cap.
Foundations(X)
SKILL
Strict press
5 x 5
WORKOUT
20:00 AMRAP:
10 push ups
20 abmat situps
30 walking lunges
40 jumping jacks
Wednesday 8/7
WARM UP
FOLSOM/RANCHO:
1 mile run
SACRMENTO/ROCKLIN/WHITNEY:
EMOTM 10:00:
10 jumping jacks
5 Russian KB swings
2 alternating sprinters lunge with rotation
SKILL
FOLSOM/RANCHO:
25 yard freestyle (15 strokes Folsom) – breath every 3
50 free (30 strokes) breathing every 3-5 per 25 (15 strokes)
75 free (45 strokes) breathing 3-5-7 by 25 (15 strokes)
100 free (60 strokes) breathing 3-5-7-9 by 25 (15 strokes)
*rest between distances as needed to complete breathing cadences.
SACRAMENTO/ROCKLIN/WHITNEY:
L sit rope pull ups
5 x 5
*Scale by leaving feet on the floor
WORKOUT OF THE DAY
FOLSOM/RANCHO:
For time with partner:
8 x 100 yd freestyle relay (100 stroke Folsom)
*Each partner will perform 4 legs of the relay. While resting, athletes must perform 50 air squats. 20:00 time cap.
SACRAMENTO/ROCKLIN/WHITNEY:
8 rounds for time with partner:
25 American KB swings
250 meter ski
*Each partner will perform 4 rounds of the relay. While resting, athletes must perform 50 air squats. 20:00 time cap.
Tuesday 8/6
WARM UP
5:00 skipping rope
3 rounds:
10 push ups
5 deadlift
5 clean pulls
SKILL
10-20-30-40-50
Double unders
*Rest as needed between sets. Lv2 must be unbroken
WORKOUT OF THE DAY
EMOTM 30:00:
-
5 bench/floor press
-
1 power clean
-
10 calorie bike
-
Rest
*Build weight over course of the EMOM. Score heaviest successful loads for each lift.
Foundations(X)
SKILL
Overhead squat
5 x 5
WORKOUT
5k row for time
Monday 8/5
WARM UP
5:00 bike
EMOTM 5:00:
:30 wall facing squat therapy
SKILL
Snatch pull + hang snatch
5 x (1+1)
WORKOUT OF THE DAY
For time:
21 thrusters
21 pull ups
15 thrusters
15 chest to bar pull ups
9 thrusters
9 bar muscle ups
RX: (95/65) (115/75)) (135/95)
Lv2: (95/65) (135/95) (185/125)
*Retain progressive difficulty when scaling gymnastics. 12:00 time cap.
Foundations(X)
SKILL
Sumo deadlift
5 x 5
WORKOUT
“Death by…”
2 burpees
then
2 ring rows
*Add 2 burpees evry minute until failure to complete, then restart at 2 ring rows. Score total repetitions.