Workouts

Wednesday 7/30

WARM UP

1 mile run

SKILL

FOLSOM/SAC/RANCHO:

Max distance underwater swim

*Focus on building lung capacity, not speed.

ROCKLIN:

Athlete choice

WORKOUT OF THE DAY

FOLSOM/SAC/RANCHO:

5 rounds for time:

100 yard/stroke swim

10 x 2 for 1 burpees (2 push ups)

20 air squats

*20:00 time cap.

ROCKLIN:

5 rounds for time:

400 meter run

10 x 2 for 1 burpees

20 box jumps

*20:00 time cap.

Tuesday 7/29

WARM UP

5:00 ski

3 rounds:

10 goblet squats

10 kb swings

SKILL

Front squat

10 x 2

WORKOUT OF THE DAY

12:00 AMRAP:

2 power clean

10 wall ball

RX: (185/125) (20/14)

55+: (155/105) (20/14)

Lv2: (225/155) (30/20)

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

4 rounds for time:

500 meter row

15 hanging knee raises

Then

3 rounds for time:

20 burpees

20 meter bear crawl

*Score time to finish.

Monday 7/28

WARM UP

3 rounds:

10 ring swings

10 push ups

10 good mornings

SKILL

Skin the cat

5 x 2

WORKOUT OF THE DAY

EMOTM 24:00:

1) 7 bench/floor press

2) 3 pull overs

3) 3 deadlift

4) 7 KB cossack squats (L+R = 1)

RX: (155/105) (275/185)

55+: (135/95) (225/155)

Lv2: (205/135) (315/225)

Foundations(X)

SKILL

Deadlift technique

5 x 5

WORKOUT

20:00 AMRAP:

200 meter run

20 Russian twists

20 wall balls

400 meter run

40 lateral box step overs

*Score total work completed.

Sunday 7/27

RX 60 Min EMOM / SC 42 Min

200m Run / 100m Sc
20m Walking Lunges
10 wall Balls 20/14
10m Burpee Broad Jumps
10/8 Cal Row
20m Farmers Carry 24/16kg

Saturday 7/26

WARM UP

For completion:

10 piked pushups

10 front squat

10 kip swing

10 deadlift

10 push ups

SKILL

N/A

WORKOUT OF THE DAY

“The Seven”

7 rounds for time:

7 handstand push ups

7 thrusters (135/95)

7 knees to elbows

7 deadlifts (245/165)

7 burpees

7 kb swings (32kg/24kg)

7 pull ups

*This is a pacing workout. Coach athletes to move conservatively through the first round and establish a sustainable pace. Team up with a partner if necessary. 40:00 time cap.

Friday 7/25

WARM UP

3 rounds:

10 meter toy soldier

10 air squats

10 meter bear crawl

:10 dip support

SKILL

Shoulder mobility

5:00 roll and stretch

Then

Ring dip

3 x 10+

*Scale as necessary to get minimum of 10 reps each round.

WORKOUT OF THE DAY

For time:

15-12-9-6-3 front squat

5-4-3-2-1 ring muscle up

RX: (155/105)

55+: (135/95)

Lv2: (185/125)

*Not quite a sprint stimulus, but close. Encourage athletes to attempt unbroken sets where possible. 8:00 time cap.

Foundations(X)

SKILL

Shoulder mobility

*10:00 roll and stretch

WORKOUT

3 x 5:00 rounds (for AMRAP):

500 meter ski

20 box jump over

10 deadlift

RX: (135/95)

*Rest 1 minute after each round, pick up where you left off. Score as an AMRAP for total reps.