Workouts

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.

Thursday 7/17

WARM UP

EMOTM 10:00:

ODD: :30 run in place + 10 kip swings

EVEN: :30 run in place + 10 push ups

SKILL

Bench/floor press

AMRAP at 50% 1RM

AMRAP at 60% 1RM

AMRAP at 70% 1RM

WORKOUT OF THE DAY

5 x 3:00 rounds for max reps:

Rds 1,3,5:

400 meter run

AMRAP pull ups

Rds 2,4:

400 meter run

AMRAP push ups

Lv2: C2B & clapping push ups

*Rest 2:00 between rounds. Coaches may need to modify the distance for slower runners. Goal is for the athlete to finish their run with a minimum of :30 available to work on calisthenics. Score total pushups and pull ups combined.

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

20:00 AMRAP:

5 ring rows

10 push ups

15 wall balls

*Score total rounds + reps.

Wednesday 7/16

WARM UP

1 mile run

SKILL

FOLSOM/RANCHO/SAC:

Accumulate 100 yards of flutter kick on back

*Try to hold streamline position with hands.

ROCKLIN:

Accumulate 100 hollow rocks

*Rest as needed.

WORKOUT OF THE DAY

FOLSOM/RANCHO/SAC:

For time:

21 db thrusters

150 yard/stroke swim

15 db thrusters

100 yard/stroke swim

9 db thrusters

50 yard/stroke swim

ROCKLIN:

For time:

21 db thrusters

600 meter ski

15 db thruster

400 meter ski

9 db thruster

200 meter ski

RX: (50/35)

55+: (40/30)

*Each athlete will need 2 dbs for this workout. The goal is for the thrusters to be done in as few sets as possible and for the swim/ski to be at a consistent pace. Advise athletes to breath every other stroke in the water to maintain a normal breathing pattern and control their heart rate. 15:00 time cap.

Tuesday 7/15

WARM UP

3 x rolling 100 meter row

*Add 100 meter each round. Every meter +/- target equals 1 deadlift + 1 hang clean + 1 front squat

SKILL

EMOTM 10:00:

1 clean

*Build to heavy. Power or squat allowed.

WORKOUT OF THE DAY

For time:

2000 meter row

1:00 rest

1500 meter row

1:00 rest

1000 meter row

1:00 rest

500 meter row

*Challenge athletes to lower their per 500m pace on each set. Ex: 2k row at 2:00/500m, 1.5k at 1:55/500m, 1k at 1:50/500m, 500 at 1:45/500m. Score total time. 30:00 time cap.

Monday 7/14

WARM UP

27 squat drill

3 rounds:

10 meter broad jump (focus on landing soft and low)

10 ring swings

:30 jump rope

SKILL

EMOTM 10:00:

6 box jump overs

3 ring muscle ups

*Goal here is to work on RMU under fatigue. Adjust number of RMU as needed, or modify to alternative ring exercise like ring pullup, ring dip, or toes to rings.

WORKOUT OF THE DAY

EMOTM 18:00:

1) 3 back squat

2) 3 skin the cat

3) 20 meter traveling double unders

*Build weight for back squats. Modify skin the cat to the low ring version to encourage athletes to get hips clearly below shoulders (where mobility allows). Score heaviest set.

Foundations(X)

SKILL

Deadlift technique

5 x 5

WORKOUT

15:00 AMRAP:

10 calorie ski

10 alternating step ups

*Add one calorie and 2 step ups each round. More advanced athletes may choose to add a medicine ball or weight vest for extra load. Score total reps.

Sunday 7/13

HYROX DOUBLES SIM
90 min Time Cap

With a partner

Must stay together on the runs
Split station work any way- you go i go

1000m Run
1000m Ski
1000m Run
50m Sled Push 360/225
1000m Run
50m Sled Pull 225/180
1000m Run
80m Burpee Broad Jump
1000m run
1000m row
1000m run
200m farmers carry 24/16kg
1000m run
100m walking lunge 45/25 sandbag
1000m run
100 wall balls 14/10