Workouts

Wednesday 7/23

WARM UP

1 mile run

SKILL

FOLSOM/RANCHO/SAC:

For completion:

50 yard freestyle kick

50 yard breaststroke kick

50 yard freestyle kick

ROCKLIN:

Pullovers

*10:00 practice

WORKOUT OF THE DAY

RANCHO/SAC:

20:00 AMRAP:

50 yard freestyle

50 yard backstroke

50 yard breastroke

*Score total distance.

FOLSOM:

20:00 AMRAP:

50 stroke freestyle

50 stroke backstroke

50 stroke breastroke

*Score total strokes.

ROCKLIN:

20:00 AMRAP:

20 calorie ski

20 toes to bar

20 calorie row

20 ring rows

20 calorie bike

20 push ups

*Score total reps completed.

Tuesday 7/22

WARM UP

3 rounds:

200 meter run

10 burpees

SKILL

Seated strict press

5 x 5

*Build to heavy

WORKOUT OF THE DAY

ROCKLIN/RANCHO/SAC:

2 mile run for time

FOLSOM:

1.8 mile hill run for time

Foundations(X)

SKILL

Sumo deadlift

5 x 5

WORKOUT

5k row for time

Monday 7/21

WARM UP

10:00 dodgeball

SKILL

Accumulate 10 rope climbs

WORKOUT OF THE DAY

15:00 AMRAP:

10 alternating DB snatch

10 DB lunges

5 bar muscle ups

10 DB lunges

RX: (50/35)

55+: (40/30)

Lv2: (70/50)

Foundations(X)

SKILL

Back squat

5 x 5

WORKOUT

5 rounds for time:

25 calorie bike

25 hollow rocks

25 lateral hops (L/R = 1)

*25:00 time cap.

Rx 70 Min Time Cap

3 Rounds of

200m Run
20 Deadlifts 95/65
20 Wall Balls
400m Run
15 Ring Rows
15 Push Ups
600m Run
10 STO 95/65
10 Reverse Lunges 95/65
800m Run

After Round 1 – 2k Row
After Round 2 – 2K Ski
After Round 3 – 3 Mile Bike

Saturday 7/19

WARM UP

3 rounds:

10 good mornings

10 meter toy soldier

10 hollow rocks

SKILL

In teams of 3:

15:00 to establish 1RM deadlift

*Score is sum of each athletes best lift.

WORKOUT OF THE DAY

For time in teams of 3:

400/300 calorie bike

*Only one athlete biking at a time. Partner 1 does the bike. Partner 2 does 200m farmer carry. Partner 3 does 60 abmat situps. When the carry AND the situps have been completed, teams can rotate positions. Score total time to complete the calories. 30:00 time cap.

Friday 7/18

WARM UP

5:00 ski or bike

3 rounds:

5 inch worm push ups

5 deadlift

5 muscle clean

5 sots press

SKILL

Handstand pirouettes

*10:00 practice

WORKOUT OF THE DAY

For time:

10 snatch

20 clean

30 deadlift

40 lateral burpee over bar

30 deadlift

20 clean

10 snatch

RX: (135/95)

*Coach athletes to prioritize clean, efficient movement for barbell cycling on the way out. Remind them that the weights will feel different after the 40 burpees. For the burpees, stepping over is allowed, but both feet must travel over the bar before the hands touch the ground. On the way back down the ladder they will need to push hard to make the time. 12:00 time cap.

Foundations(X)

SKILL

Hip mobility

*10:00 roll and stretch

WORKOUT

EMOTM 15:00:

1) 5 rope climbs to standing

2) 15 American kb swings

3) 30 bicycle crunches (1 equals left+right)

*Score total work completed.