WARM UP
FOLSOM/RANCHO:
1 mile run
SACRAMENTO/ROCKLIN/WHITNEY:
1 x rolling 500 meter row
*Every meter +/- target equals 5 kip swings, 5 good mornings, and 5 air squats
SKILL
FOLSOM/RANCHO:
25 yard swim (15 strokes Folsom), 50 yard swim (30 strokes Folsom), 75 yard swim (45 strokes Folsom)
*10 suitcases (full body crunch) after each effort, rest as needed
SACRAMENTO/ROCKLIN/WHITNEY:
Accumulate the following in any order, can partition as needed:
5 peg board attempts
50 hollow rocks
50 Superman’s
WORKOUT OF THE DAY
‘Anywhere Swim Ladder’
Not for time:
25 yards swim (15 strokes)
50 swim (30 strokes)
75 swim (45 strokes)
100 swim (60 strokes)
125 swim (75 strokes)
150 swim (90 strokes)
125 swim (75 strokes)
100 swim (60 strokes)
75 swim (45 strokes)
50 swim (30 strokes)
25 swim (15 strokes)
*Rest 15-30 seconds between efforts. This is an endurance stimulus. Coach athletes to pace themselves and find a breathing rhythm on the longer efforts. 25:00 time cap.
SACRAMENTO/ROCKLIN/WHITNEY:
For time:
9-18-27-18-9 Cal Row
7-14-21-14-7 toes to bar
5-10-15-10-5 burpee over rower
*Dryland WOD is also an endurance effort. Coach athletes to find a consistent pace on the rower where they can do the toes to bar right away and the burpees unbroken. 25:00 time cap.
WARM UP
3 rounds:
50 single unders
5 hang cleans
5 push jerk
SKILL
3:00 AMRAP:
10 calorie bike
50 double unders
AMRAP clean and jerk
RX: (165/115)
55+: (135/95)
Lv2: (205/135)
*These are intended to be higher intensity efforts with athletes spending roughly half the time on the bike/double under buy in, and half the time on the AMRAP. Scale double unders 1:1 (50 single unders).
WORKOUT OF THE DAY
For time:
800 meter run
1 rope climb
2 ring muscle up
3 HSPU
4 front squat
5 hang clean
6 deadlift
400 meter run
6 deadlift
5 hang clean
4 front squat
3 HSPU
2 ring muscle up
1 rope climb
800 meter run
RX: (185/125)
55+: (155/105)
Lv2: (225/155)
*Scale RMU to something on the rings (dips, pull ups, turnovers, band assist). 20:00 time cap.
Foundations(X)
SKILL
Deadlift
5 x 5
WORKOUT
“Karen”
150 wall balls for time
RX: (20/14)
WARM UP
3 rounds:
2 wall walks
10 meter walking lunge
10 push press
SKILL
For time:
10 foot handstand walk forward
10 foot handstand walk backward
20 foot handstand walk forward
20 foot handstand walk backward
30 foot handstand walk forward
30 foot handstand walk backward
Lv2: unbroken sections
WORKOUT OF THE DAY
10 to 1 for load:
Push press
Barbell lunge (each leg)
*Barbell can be held in front or back rack position. Score heaviest weights for both exercises.
Foundations(X)
SKILL
Back squat
5 x 5
WORKOUT
15:00 AMRAP:
2 pull ups
4 push ups
6 air squats
*Every round add 2 pull ups, 4 push ups, and 6 air squats. Score total reps completed.
WARM UP
3 rounds:
3 clean pull
3 muscle clean
3 power clean
3 front squat
3 push press
3 push jerk
SKILL
15:00 build to heavy clean and jerk
*Score heaviest lift.
WORKOUT OF THE DAY
“The Chief”
5 rounds for max reps:
3:00 AMRAP/1:00 rest:
3 power cleans
6 push ups
9 air squats
RX: (135/95)
*Resume AMRAP where left off. Score total reps.
WARM UP
10:00 crab soccer
3 rounds:
10 push ups
10 good mornings
SKILL
EMOTM 20:00:
-
10 db bench press
-
20 kb swing
-
5 barbell strict press
-
20 abmat situps w/medball
*Do all rounds at same weights. Large classes start at different stations and share equipment.
WORKOUT OF THE DAY
100 wall balls for time
*EMOTM including first minute, buy in with 5 handstand push ups. 10:00 time cap.
Foundations(X)
SKILL
Hip mobility
WORKOUT
5 mile bike for time
