Workouts

Saturday 6/8

WARM UP
3 rounds:
10 meter walking lunge
10 meter bear crawl
10 meter toy soldier
5 rope climbs to standing
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
10:00 AMRAP:
2 rope climbs
10 kb cleans (5+5)
20 meter kb lunge
10:00 AMRAP:
2 dballs to shoulder
10 kb snatches (5+5)
20 meter handstand walk
10:00 AMRAP:
2 pull overs
10 kb shoulder to overhead (5+5)
20 meter broad jump
RX: (24kg/16kg)
*Score total reps completed.

Friday 6/7

WARM UP
3 rounds:
3 deadlift
3 clean pull
3 muscle clean
3 front squat
3 jerk
*Add weight each round.
SKILL
EMOTM 10:00:
5 meter handstand walk
*If athletes cannot walk yet, practice rolling off the wall from a wall walk each minute.
WORKOUT OF THE DAY
E2MOTM 20:00, building to heaviest:
1 power clean
2 hang squat cleans
1 jerk
*Start light and build throughout the EMOM. Score heaviest load.

Foundations(X)

SKILL
Hip mobility
*10:00 roll and stretch
WORKOUT
Death by db thruster
*Perform one additional repetition every minute until failure to complete.

Thursday 6/6

WARM UP
10:00 PVC circle game
*Coach dictates out loud which direction to rotate, giving no warning. Last athlete with a PVC wins. When out of game, athletes must be performing slow air squats, push ups, or ring rows.
SKILL
Pullovers
*10:00 practice
WORKOUT OF THE DAY
15:00 AMRAP with partner:
10 back squats
10 handstand push ups
RX: (185/125)
55+: (155/105)
Lv2: (225/155)
*Partners must alternate after completed rounds. Squats can be taken from the rack if necessary. Scale HSPU to piked push ups or abmats. Score total reps completed.

Foundations(X)

SKILL
Strict press
5 x 5
WORKOUT
5k row for time
*Every 1000 meters athlete must get off the rower and run 200 meters.

Wednesday 6/5

WARM UP
1 mile run or 3 mile bike (if over 100 degrees)
SKILL
RANCHO/FOLSOM:
4 x 75 yard swim (45 strokes for Folsom)
*breathing every 3 on first 25 (15 strokes), every 5 on the second 25 (15 strokes) every 7 on the 3rd 25 (15 strokes).
*easy 25 kick on back after each 75, minute rest after 25 easy kick
ROCKLIN/SACRAMENTO/WHITNEY:
Accumulate the following, partition as needed:
40 ring rows
30 (15 per arm) DB row – suggested weight 1/3 of BW
20 band assisted chest to bar pull ups
10 strict T2B
WORKOUT OF THE DAY
RANCHO/FOLSOM:
3 rounds for time:
50 swim (45 strokes Folsom)
20 hollow rocks (bring towels)
8 alternating single DB devil press
*add 50 swim each round (50-100-150, 45-90-135 strokes Folsom)
RX: 50/35
L2: unbroken (no stopping) freestyle on all swims
ROCKLIN/SACRAMENTO/WHITNEY:
3 rounds for time:
500m ski/row
20 hollow rocks
8 alternating single DB devil press
RX: 50/35
L2: 70/50
Coaches notes week 3:
Goal of swim WOD is to practice breath capacity in the skill. Athletes can scale the breathing if needed, but encouraged to find a challenging breathing cadence by the 3rd 25. WOD is intended to practice swimming endurance while taxing core and shoulders.
Goal of dryland version is to build pulling strength in skill, pick weights that will challenge athletes to build strength with volume. In the WOD athletes are encouraged to push themselves on the ski under core and shoulder fatigue.

Tuesday 6/4

WARM UP
3 rounds:
10 meter lateral shuffle left
10 meter lateral shuffle right
10 good mornings
Then, 3 rounds:
10 supine hip bridges
10 glute ham hip extensions
10 ring swings
SKILL
Against 10:00 clock:
For completion within first 5:00:
:30 low dip support
10 low ring turnovers
10 jumping ring muscle ups
Utilize remaining 5:00 to train RMU wherever athlete is at
WORKOUT OF THE DAY
E5MOTM 25:00:
5-3-1
Deadlift
Ring muscle up
RX: (315/215)
55+: (275/185)
Lv2: (365/255)
*If athlete fails to complete the sequence in the 5:00 window, the workout is over. Athletes must wait until the new 5:00 window opens before beginning their next round. Score total reps completed.

Foundations(X)

SKILL
Sumo deadlift
5 x 5
WORKOUT
20:00 AMRAP:
10 wall walk
20 wall ball
30 ring rows
40 air squats
*Score total reps completed.

Monday 6/3

WARM UP
5:00 single unders
3 rounds:
10 air squats
10 kb swings
10 kip swings
SKILL
N/A
WORKOUT OF THE DAY
For time:
200 meter farmer carry
200 double unders
100 calorie row
100 wall balls
50 toes to bar
50 snatches
25 strict press
25 strict pull ups
RX: (24kg/16kg) (20/14) (75/55)
*Scale double unders to 600 single unders. Stimulus is to pace consistently throughout the workout. Grind steadily from movement to movement, maintaining small achievable sets. Don’t burn out. 40:00 time cap.

Foundations(X)

SKILL
Front squat
5 x 5
WORKOUT
EMOTM 20:00:
  1. 10 calorie bike
  2. 10 toes to rings
*Adjust targets if necessary. Score total work completed.
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