WARM UP
FOLSOM/RANCHO:
1 mile run
SACRAMENTO/ROCKLIN/WHITNEY:
5:00 ski
3 rounds:
10 good mornings
10 push ups
10 meter broad jump
SKILL
FOLSOM/RANCHO:
10 minute flip turn practice
SACRAMENTO/ROCKLIN/WHITNEY:
10 min EMOM
1x barbell Turkish getup, building in weight to heavy for the day. Alternate arms each minute. Can scale to DB if needed.
WORKOUT OF THE DAY
FOLSOM/RANCHO:
‘Swim DT’ from NCC 2022
3 rounds for time
100 yard swim (60 strokes Folsom)
1 round of DB DT (12 DL, 9 hang cleans, 6 S2OH) 50/35 (2xDBs)
SACREMENTO/ROCKLIN/WHITNEY:
For time:
1 rope climb
20 burpee box jump overs
30 cal ski
40 American KB swings
30 cal ski
20 burpee box jump overs
1 rope climb
Rx 24/20”, 53/35#
L2 30/24”, 70/53# and legless
Coaches notes Week 10
For swim skill Pool athletes should attempt full flip turns, lake athletes can practice flips and bobs in the water. Both working on getting comfortable upside down in the water.
Swim WOD is a repeat from 2022 NCC, athletes should push the swim but aim for large or unbroken sets of DT. Dryland is a chipper where athletes should be mindful of grip and pulling endurance under fatigue.
WARM UP
5:00 quadrapedal movement
5:00 hip mobility
-glutes
-quads
-low back
SKILL
Handstand shoulder taps
*Accumulate 50
WORKOUT OF THE DAY
EMOTM 20:00:
-
3 “don’t wake the baby” deadlifts
-
6 strict pull ups
-
12 GHD/abmat situps
-
24 double unders
RX: (225/155)
55+: (185/125)
Lv2: (275/185)
*Goal for the deadlift is time under tension, not maximal load. Each rep should include at minimum a 5 second eccentric. Score total reps completed.
Foundations(X)
SKILL
Front squat
5 x 5
WORKOUT
Complete 8 consecutive tabata rounds for each exercise:
Push ups
Step ups
Kip swings
KB deadlift
*Score lowest round for each exercise.
WARM UP
10:00 handball
3 rounds:
10 piked push ups
10 air squats
10 alternating step ups
SKILL
Strict press
5, 5, 4, 4, 3, 3
WORKOUT OF THE DAY
Caffeine & Kilos Final WOD
For time with partner:
100 synchro goblet squats for time
RX: (24kg/16kg) (20″)
55+: (16kg/12kg)
Lv2: (24kg/16kg) (24/20)
*Every minute including first minute, buy in with 8 double kb box step overs. Athletes can share the step overs however. 7:00 time cap.
Foundations(X)
SKILL
Hang snatch technique
5 x 5
WORKOUT
15:00 AMRAP:
10 calorie bike
15 ring rows
20 wall ball
*Score total reps completed.
WARM UP
10:00 pizza delivery
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
“Gale Force”
30:00 AMRAP:
20 box step ups
23 burpees
19 air squats
*If you have a 20lb vest, wear it.
WARM UP
5:00 continuous alternating single arm Russian kb swing
For completion:
Snatch pull
3 x 3
Snatch balance
3 x 3
Power snatch
3 x 3
SKILL
Hi hang snatch
5 x 2
*Build to heavy.
WORKOUT OF THE DAY
21-15-9
KB swings
Overhead squat
RX: (24kg/16kg) (95/65)
55+: (16kg/12kg) (75/55)
Lv2: (32kg/24kg) (115/75)
Foundations(X)
SKILL
Shoulder mobility
*10:00 roll and stretch
WORKOUT
For time with DB:
10 strict press right
10 strict press left
20 push press right
20 push press left
30 push jerk right
30 push jerk left
40 hang snatch right
40 hang snatch left
50 snatch right
50 snatch left
*20:00 time cap.
WARM UP
5:00 row
5:00 bike
SKILL
3 rounds:
10 dying bugs
10 cat & cows
10 pull aparts
WORKOUT OF THE DAY
“Grandma G turns 90”
For time with partner:
90 deadlift
90 calorie bike
90 ring rows
90 air squats
90 abmat situps
90 calorie row
RX: (225/155)
55+: (185/125)
*One athlete working at a time. Must be completed unpartitioned.
19:34 time cap.
