ENDURANCE WOD
60 minute time cap
2 rounds of
1000m run
20 deadlifts 95/65
15 wall balls 20/14
10 pull ups
25 cal bike
100m sled push 135/95
-then-
4 rounds of
500m run
10 STO 95/65
15 ring rows
20 sit-ups w/med ball
500m ski
100m farmers carry 53/35
Workouts
Saturday 7/13
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.
Friday 7/12
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
*10:00 roll and stretch
WORKOUT
5 mile bike for time
Thursday 7/11
WARM UP
5:00 bike
3 rounds:
10 lateral leg swings each side
10 ghd hip extension
10 ring rows
SKILL
EMOTM 10:00:
1 rope climb
*Standing start. No jumps
WORKOUT OF THE DAY
5 rounds for time with partner:
10 deadlifts
20 toes to bar
1/2 mile bike
RX: (315/215)
55+: (275/185)
Lv2: (405/285)
*One partner working at a time, share work any way. 25:00 time cap.
Foundations(X)
SKILL
Front squat
5 x 5
WORKOUT
5 rounds, not for time:
10 deadlift
10 db row each arm
10 db thruster
Wednesday 7/10
WARM UP
FOLSOM/RANCHO:
1 mile run
SACRAMENTO/ROCKLIN/WHITNEY:
5:00 skipping rope
3 rounds:
10 strict knees to chest
10 meter toy soldiers
10 alternating cossack squats
SKILL
FOLSOM/RANCHO:
4×25 yards freestyle (15 strokes Folsom), every 3 strokes do a full flip in the water, rest 30 sec after each 25
4×25 yards backstroke (15 strokes Folsom), medium effort, focusing on keeping chin high and out of the water, rest 30 seconds after each 25
SACRAMENTO/ROCKLIN/WHITNEY:
EMOTM 10:00:
ODD – 3 pull overs
EVEN – 50 double unders
WORKOUT OF THE DAY
FOLSOM/RANCHO:
3 rounds for time:
100 yard swim (60 stroke Folsom)
25 air squats
15 pushups
5 v-ups
SACRAMENTO/ROCKLIN/WHITNEY:
For time:
800m – 400m – 200m run
30-20-10: Pull ups-Chest to Bar Pull ups-Bar muscle ups
*scale to hardest version of pull up, but increase difficulty each round
Coaches notes: Swim skill is to practice the movement of flip turns and backstroke. Allow athletes to get comfortable flipping in the water with a full front flip. Swim WOD focus is maintain even speed and technique on the swim under fatigue.
Tuesday 7/9
WARM UP
3 rounds:
10 meter butt kickers
10 meter high knees
10 meter sprinters lunge with rotation
10 hanging shrugs
SKILL
Ring muscle up prep
*10:00 drills and mobility
WORKOUT OF THE DAY
EMOTM til failure:
-
1 ring muscle up
-
2 thruster
-
3 burpees over bar
RX: (115/75)
55+: (95/65)
Lv2: (135/95)
*Add 1 RMU, 2 thrusters, and 3 burpee over bar every round til failure.
Foundations(X)
SKILL
Deadlift
5 x 5
WORKOUT
For time:
100 meter ski
10 burpees
200 meter ski
15 burpees
300 meter ski
20 burpees
400 meter ski
25 burpees
300 m ski
20 burpees
200 meter ski
15 burpees
100 meter ski
10 burpees
*20:00 time cap.