Workouts

Wednesday 5/28

WARM UP

1 mile run

SKILL

FOLSOM/RANCHO/SAC:

Streamline kicking under water

*Focus on position of arms tight to ears. Coach athletes to build lung capacity by holding breath and letting air out slow. Stay under water as long as possible.

ROCKLIN:

Pullover technique

*10:00 practice

WORKOUT OF THE DAY

FOLSOM/RANCHO/SAC:

3 rounds for time:

100 yard swim (100 strokes)

50 yard goblet lunge (50 steps)

25 Russian KB swings

RX: (24kg/16kg)

55+: (16kg/12kg)

Lv2: (32kg/24kg)

*Rest 1:00 between rounds. Score total time.

ROCKLIN:

3 rounds for time:

500 meter ski

50 meter goblet lunge

25 Russian KB swings

RX: (24kg/16kg)

55+: (16kg/12kg)

Lv2: (32kg/24kg)

*Rest 1:00 between rounds. Score total time.

Tuesday 5/27

WARM UP

3 rounds:

10 calorie bike

10 calorie row

10 meter toy soldiers

10 meter lunge and twist

SKILL

Post “Murph” mobility

*10:00 roll and stretch

WORKOUT OF THE DAY

EMOTM 20:00:

1) 12/10 calorie row

2) 20 deadlift

3) 12/10 calorie bike

4) 20 push press

5) Rest

RX: (75/55)

Lv2: (95/65)

Monday 5/26

“Murph”

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

Rx 50 Min AMRAP

800m Run
15 Goblet Squats 24kg/16kg
15 Kb Swings 24kg/16kg
15 Push Ups
15 Ring Rows
15 Box Step Overs
500m Row

Rx 35 Min AMRAP

400m Run
10 Goblet Squats 24kg/16kg
10 Kb Swings 24kg/16kg
10 Push Ups
10 Ring Rows
10 Box Step Overs
250m Row

Saturday 5/24

WARM UP

3 rounds:

10 deadlift

10 muscle clean

10 push press

200 meter run

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

“Partner DT”

5 rounds for time:

24 deadlift

18 hang clean

12 shoulder to overhead

RX: (155/105)

*Partners share all work as they need to. 20:00 time cap.

Friday 5/23

WARM UP

10:00 crab soccer

SKILL

EMOTM 10:00:

5-10 meter handstand walk

*Encourage athletes to vary distances and styles of walking. Include lateral, backward, and pirouettes. Substitute wall walks if needed.

WORKOUT OF THE DAY

30 Dball to shoulder for time

RX: (100/80)

Lv2: (150/100)

*Athletes must show control at the top of each rep by rmoving one arm. 7:00 time cap.

CORE

5 rounds for completion:

20 Russian twist

20 toes to rings

20 GHD hip extensions

20 hollow rocks

Foundations(X)

SKILL

Hip mobility

*10:00 roll and stretch

WORKOUT

For time:

400 meter sled push

200 meter farmer carry

100 meter walking lunge

50 meter bear crawl

*20:00 time cap.