Workouts

Saturday 7/12

WARM UP

3 rounds:

10 meter walking lunge

10 kip swings

10 piked push ups

100 meter run

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

3 rounds for time:

8 barbell lunges

100 meter run

8-16-24 HSPU

100 meter run

8 barbell lunge

100 meter run

8-16-24 toes to bar

100 meter run

8 barbell lunges

100 meter run

8-16-24 pull ups

100 meter run

RX: (95/65)

55+: (75/55)

Lv2: (115/75)

*Barbell lunge reps stay the same each round, but HSPU, T2B, and pull ups increase. Coach athletes to choose conservative rep schemes to break up the bigger sets. Try to keep pacing consistent on the runs and waiting time at wall or bar to a minimum. 30:00 time cap.

Friday 7/11

WARM UP

400 meter run

10 push ups

10 air squats

10 meter broad jump

SKILL

N/A

WORKOUT OF THE DAY

5 rounds for time:

800 meter run

30 meter burpee broad jump

30 meter walking lunge

20 box jump overs @ 20 inches

20 push ups

*40:00 time cap.

Thursday 7/10

WARM UP

3 rounds:

3 deadlift

3 clean pull

3 muscle clean

3 front squat

3 push press

3 push jerk

SKILL

Jumping/Banded bar muscle up technique

*10:00 practice

WORKOUT OF THE DAY

EMOTM 21:00:

1) Power clean + 3 deadlift + 1 hang squat clean + 1 jerk

2) 4 bar muscle up

3) Rest

Foundations(X)

SKILL

Kipping pull up

*10:00 practice

WORKOUT

5 rounds for time:

100 single under

10 alternating step ups

*Add 100 single under and 10 step ups each round. 30:00 time cap.

Wednesday 7/9

WARM UP

1 mile run

SKILL

FOLSOM/SAC/RANCHO:

Butterfly technique

*10:00 practice

ROCKLIN:

Handstand shoulder taps

*10:00 practice

WORKOUT OF THE DAY

FOLSOM/SAC/RANCHO:

4 rounds for time:

25 yard butterfly (15 stroke)

25 back stroke (25 stroke)

25 yard breaststroke (15 stroke)

25 yard freestyle (25 stroke)

*Rest 2:00 between efforts.

ROCKLIN:

4 rounds for time:

250 meter ski

2 wall walks

10 burpees

*Rest 2:00 between efforts

Tuesday 7/8

WARM UP

10:00 pizza delivery

SKILL

Skin the cat

5 x 2

WORKOUT OF THE DAY

EMOTM 20:00:

1) 10 alternating renegade row

2) 15 incline DB bench press

3) 20 abmat situps

4) 25 Russian kb swings

RX: (50/35) (32kg/24kg)

*Score total reps completed.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

3 rounds for time:

500 meter row

500 meter ski

*20:00 time cap.

Monday 7/7

WARM UP

5:00 bike

3 rounds:

10 snatch grip push press (behind neck)

10 overhead squats

10 ring swings

SKILL

Every :30 for 10:00:

1 power snatch + 1 hang snatch

*Keep weights light and focus on technique at top of the lift. Full extension and an active punch/finish.

WORKOUT OF THE DAY

For time, partition any way:

60 calorie bike

40 overhead squats

20 ring muscle ups

RX: (135/95)

55+: (115/75)

Lv2: (155/105)

*Athletes may partition work any way they want. Scale RMU to ring pull up, ring dip, or jumping RMU. If using C2 bike, perform 90 calories. 15:00 time cap.

Foundations(X)

SKILL

Back squat

5 x 5

WORKOUT

20:00 AMRAP:

10 burpees

20 ring rows

30 hanging knee raises

*Score total reps completed.