Workouts

Thursday 7/4

WARM UP
Set up for workout and do 5 repetitions of each movement
SKILL
N/A
WORKOUT OF THE DAY
“Team 1776”
For Time (in a Team of 3)
  • Kettlebell Swings (53/35 lb)
  • Box Jumps (24/20 in)
  • Air Squats
  • Push-Ups
  • Burpees
  • Pull-Ups
  • Sit-Ups
  • Row (calories)
  • Double Unders
  • Wall Ball Shots (20/14 lb)
  • Ball Slams (30/20 lb)
  • Push Press (95/65 lb)
*Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.  50:00 time cap.
The only requirements are that the team complete 1,776 total repetitions, with not more than 200 reps of any single movement, and each team member must complete at least 10 reps of each movement.
Score is the time it takes to complete the full workout.

Wednesday 7/3

WARM UP
FOLSOM/RANCHO:
1 mile run
ROCKLIN/WHITNEY/SACRAMENTO:
3 rounds:
10 alternating single leg good morning
10 meter lunge with twist
10 meter reverse bear crawl
SKILL
FOLSOM/RANCHO:
5 minutes tread water – 15 sec tread, 15 sec hands out of water (legs only), 30 sec rest
L2: tread 30 seconds active with hands out entire time
ROCKLIN/WHITNEY/SACRAMENTO:
6 rounds of:
30 seconds wall sit, 30 seconds rest
*as a class must pass 20lbs wall ball to each other while sitting in a line
WORKOUT OF THE DAY
FOLSOM/RANCHO:
25 yards swim (15 strokes Folsom) @ 400 pace from last week
25 yards easy backstroke (15 strokes or back to beach)
50 yards swim (30 strokes) @ 400 pace
25 easy backstroke
75 yards swim (45 strokes) @ 400 pace
25 yards easy backstroke
100 yards swim (60 strokes) @ 400 pace
-rest 2 minutes-
15 burpees
50 yard swim (30 strokes) max effort
15 burpees
ROCKLIN/WHITNEY/SACRAMENTO:
Partner workout (2 people)
10 rounds DB DT (12 DL, 9 cleans, 6 STO) (50/35)
*Alternate rounds of DT between partners. While Partner 1 completes entire round of DT, partner 2 holds plank. Switch after complete rounds of DT. (5 rounds of DT per partner).
Coaches notes week 7:
Goal of this weeks swim skill is to teach athletes to be comfortable treading water, expanding abilities to tread with legs only. WOD will focus on endurance and teaching ability to change pace. Encourage athletes to use backstroke as recovery and push the swim portions.

Tuesday 7/2

WARM UP
5:00 bike
3 rounds:
10 push ups
10 empty bar deadlift
10 emptry bar bent row
SKILL
Hip/shoulder mobility
10:00 roll and stretch
WORKOUT OF THE DAY
7 rounds, not for time:
6 bench/floor press
3 deadlift
*Rest as needed between sets. Build to heavy. Score heaviest weights. Coaches should allot 30 minutes to complete.

Foundations(X)

SKILL
Back squat
5 x 5
WORKOUT
3 rounds for time:
100 single unders
20 GHD hip extensions
20 wall balls

Monday 7/1

WARM UP
5:00 quadrapedal movement
3 rounds:
10 piked push ups
10 goblet squats
10 ring rows
SKILL
EMOTM 15:00:
  1. 1 rope climb
  2. 5 back squat @ 70% 1RM
  3. 10 strict HSPU
WORKOUT OF THE DAY
21-15-9
Calorie bike
Pull up
Lv2: chest to bar
*10:00 time cap.

Foundations(X)

SKILL
EMOTM 10:00:
5 push jerk
WORKOUT
For time:
100 hollow rocks
100 push ups
100 air squats
*Partition any way

Sunday 6/30

ENDURANCE WOD
RX 75 Min Time Cap
Buy in 2 Rounds of
1 Mile Run
1K Row
50 Cal Bike
10 Rounds:
400m Run
15 STO 75/55
15 Ring Rows
15 Wall Balls
10 RAM Burpees
Sc 45 Min Time Cap
Buy in 2 Rounds of
800m Run
500m Row
25 Cal Bike
10 Rounds of
200m Run
10 STO 75/55
10 Ring Rows
10 Wall Balls
10 RAM Burpees

Saturday 6/29

WARM UP
Pizza delivery
*10:00 play
SKILL
N/A
WORKOUT OF THE DAY
EMOTM 40:00:
  1. 15/12 calorie bike
  2. 15 deadlift
  3. 15 burpees
  4. 15 box jumps
  5. 15 toes to bar
RX: (225/155) (24/20)
*Score total reps completed.