Workouts

Wednesday 6/18

WARM UP

1 mile run

SKILL

FOLSOM/RANCHO/SAC:

Underwater swimming

*Work on building lung capacity under water.

ROCKLIN:

Athlete choice

*10:00 practice.

WORKOUT OF THE DAY

FOLSOM/RANCHO/SAC:

4 rounds for time:

50 yard freestyle (50 strokes)

50 yard backstroke (50 strokes)

50 air squats

*20:00 time cap.

ROCKLIN:

4 rounds for time:

500 meter ski

500 meter row

50 air squats

*25:00 time cap.

Tuesday 6/17

WARM UP

EMOTM 5:00:

:30 squat therapy

3 rounds:

10 calorie row

:10 ring support

10 ring rows

SKILL

Thruster

6 x 5

*Build to heavy

WORKOUT OF THE DAY

21-15-9

Calorie row

Ring dips

Pullups

*Sprint stimulus. Challenge athletes to push the row hard and hold on to short rest breaks. 10:00 time cap.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

20:00 AMRAP:

400 meter run

20 empty bar thrusters

20 toes to rings

*Score total reps completed.

Monday 6/16

WARM UP

3 rounds:

10 meter bear crawl

10 good mornings

10 air squats

10 kip swings

SKILL

Handstand practice

*5:00

WORKOUT OF THE DAY

For time:

50 deadlifts

50 toes to bar

50 wall balls

50 abmat situps

50 meter handstand walk

RX: (225/155)

Lv2: (275/185)

*Scale handstand walk to 10 wall walks. 30:00 time cap.

Foundations(X)

SKILL

Back squat

5 x 5

WORKOUT

“Death by…”

Alternating devils press

RX: (50/35)

*Perform one devil press in minute 1, 2 in minute 2, etc… until failure to complete. Score total rds + reps.

Friday 6/13

WARM UP

3 rounds:

10 meter walking lunge

10 meter hanging shrugs

10 calorie bike

SKILL

Mobility

*10:00 roll and stretch

WORKOUT OF THE DAY

“Pumphouse”

For time:

1500 meter bike erg

50 reverse lunge wall balls

15 bar muscle up + pull over

50 reverse lunge wall balls

1500 meter bike erg

*Coach athletes to start conservatively on the bike to save energy for the wall balls. Scale lunge wall balls to regular wall balls, and gymnastics complex to pull up + toe to bar. For larger classes use a 5:00 delay start. 20:00 time cap.

SKILL

Mobility

*10:00 roll and stretch

WORKOUT

10 rounds for time with partner:

100 meter sled push

100 meter farmer carry

*Must alternate completed rounds. 30:00 time cap.

Thursday 6/12

WARM UP

5:00 ski

3 rounds:

3 snatch pull

3 muscle snatch

3 power snatch

3 snatch balance

3 overhead squat

3 squat snatch

SKILL

Snatch

5 x 2

*Build to heavy. Can reset between reps.

WORKOUT OF THE DAY

1 to 10 for time:

Floor press

Burpees over bar

Toes to bar

RX: (155/105)

55+: (135/95)

Lv2: (205/135)

*15:00 time cap.

FOUNDATIONS (X)

SKILL

Split jerk technique

5 x 5

WORKOUT

20:00 AMRAP:

20 box step ups

20 abmat situps

200 meter run

*Score total reps

Wednesday 6/11

WARM UP

1 mile run

SKILL

FOLSOM/RANCHO/SAC:

Kickboard drills

-3 rounds of:

50 flutter kick

50 breast stroke kick

ROCKLIN:

Back squat

5 x 5

WORKOUT OF THE DAY

FOLSOM/RANCHO/SAC:

10:00 swim for distance

5:00 rest

10:00 swim for distance

*Score total yardage if in pool.

ROCKLIN:

For time with partner:

4 x 1 mile bike relay

400 meter run together

50 synchro burpees

400 meter run together

4 x 1 mile bike relay