Workouts

Saturday 6/27

WARM UP

5:00 ski

3 rounds:

10 good mornings

10 gentle broad jumps

10 piked push ups

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

Desert City Classic 26.5

For time:

4 working intervals with 1:00 rest in between

(2min, 2 min, 2min, 3min)

15 box jump overs

10 hang cleans

AMRAP HSPU

*Complete 60 HSPU (first 30 must be strict)

RX: (24/20) (165/115)

Friday 6/26

WARM UP

10:00 handball

SKILL

EMOM 10:00:

1) handstand skill work

-walking

-balance

-pirouettes

2) high bar skill work

-BMU

-pullover

-drop kips

*Athletes can pick different skills to work on depending on their level and preference.

WORKOUT OF THE DAY

Desert City Classic 26.3

12:00 AMRAP:

25 toes to bar

50 ft DB walking lunge

25 DB bench press

50 ft DB walking lunge

25 toes to bar

50 ft DB walking lunge

100 ft handstand walk

RX: (50/35)

Foundations(X)

SKILL

Shoulder mobility

*10:00 roll and stretch

WORKOUT

4 rounds for time:

500 meter ski

100 meter farmers carry

500 meter row

100 meter farmers carry

*30:00 time cap.

Thursday 6/25

WARM UP

3 rounds:

10 meter toy soldiers

10 meter high knee pulls

10 inch worm push ups

SKILL

EMOM 20:00:

0-10: 1 clean and jerk

10-15: rest

15-20: 5 push press (add 5lb from previous week)

WORKOUT OF THE DAY

Desert City Classic 26.2

4 rounds for time:

5 front squats

10 deadlifts

15 burpees over barbell

RX: (225/155)

*7:00 time cap.

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

10k C2 bike for time

Wednesday 6/24

WARM UP

1 mile run

SKILL

For completion, partition as needed:

3:00 hollow body hold

3:00 low plank hold

3:00 superman hold

WORKOUT OF THE DAY

6 x 75 yd swim (45 strokes)

*No touching ground or walls. Rest 30 seconds between efforts.

DRYLAND WORKOUT:

6 rounds for time:

5 strict pull ups

250 meter row

10 meter handstand walk

L2: must be unbroken HSW

Tuesday 6/23

WARM UP

2 rounds:

5/5 GSITW

10 bird dogs

10 ring swings

2 rounds:

5 snatch grip strict press

5 oh squats

50 single unders

SKILL

EMOM 10:00:

1 snatch pull + 1 hang snatch

*Build to heavy. Attempt to add 5-10lb from last week.

WORKOUT OF THE DAY

Desert City Classic 26.4

For time:

3 rounds:

10 snatches

100 double unders

-immediately into-

15 ring muscle ups

RX: (135/95)

*12:00 time cap.

Foundations(X)

SKILL

Back squat

5 x 5

WORKOUT

EMOM 20:00:

1) 20 alternating step ups

2) 20 ring rows

3) 20 ice skaters

4) 20 American swings

*Adjust targets as needed. Score total reps completed.

Monday 6/22

WARM UP

3 x 100 meter rolling row

*Every meter +/- target equals 3 air squats and 3 kip swings

SKILL

Movement prep for thrusters and pull ups

WORKOUT OF THE DAY

Desert City Classic 26.1A

For time:

21-15-9

DB thrusters

Chest to bar pull ups

RX: (50/35)

*8:00 time cap.

-immediately into-

26.1B

For time:

5000 meter row

*30:00 time cap.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

30:00 AMRAP:

800 meter run

10 push ups

20 abmat situps

30 walking lunges

*Score total rounds + reps.