Workouts

Thursday 5/22

WARM UP

5:00 bike

3 rounds:

10 front squat

10 ring row

10 push up

SKILL

Bench/Floor press

6 x 3

*Build to heavy

WORKOUT OF THE DAY

E3MOTM 18:00:

15 thrusters

15 pull ups

RX: (95/65) (115/75) (135/95)

55+: (75/55) (95/65) (115/75)

Lv2: (115/75) (135/95) (155/105)

*Complete 2 rounds at each weight. Score total reps completed

Foundations(X)

SKILL

Push jerk

5 x 5

WORKOUT

“Jackie”

For time:

1000 meter row

50 empty bar thrusters

30 pull ups

*Scale pull ups to jumping pull ups or ring rows. 15:00 time cap.

Wednesday 5/21

WARM UP

1 mile run

SKILL

RANCHO/SAC/FOLSOM:

Breaststroke kickboard

*8 laps for completion

ROCKLIN:

Sumo deadlift

3 x 10

*Build to heavy

WORKOUT OF THE DAY

RANCHO/DOWNTOWN:

15:00 AMRAP:

25 yard swim

5 push ups

5 air squats squats

*Add 25 yards, 5 push ups, and 5 squats every round. Score total reps completed.

FOLSOM:

15:00 AMRAP:

20 stroke swim

5 push ups

5 air squats

*Add 20 strokes, 5 push ups, and 5 squats every round. Score total reps completed.

ROCKLIN:

15:00 AMRAP:

10 meter run

5 push ups

5 air squats

*Add 10 meters, 5 push ups, and 5 squats every round. Score total reps completed.

Tuesday 5/20

WARM UP

3 rounds:

200 meter run

10 meter toy soldier

10 meter knee to chest

10 hanging shrugs

10 kip swings

SKILL

Bar muscle up technique

*10:00 practice

WORKOUT OF THE DAY

“Queen K Chipper”

For time:

1.5 mile run

40 wall ball

30 burpees

20 toes to bar

10 bar muscle ups

*Coach athletes to push the run to gain as much time as possible for rest of chipper. 20:00 time cap.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

EMOTM 20:00:

1) 10 calorie bike

2) 10 ball slams

3) 10 calorie ski

4) 10 wall balls

*Goal is to do all work fast and unbroken to maximize rest periods. Score total reps completed.

Monday 5/19

WARM UP

1000 meter row

3 rounds:

10 Sots press

10 kip swings

10 meter walking lunge

SKILL

Overhead squat

5 x 5

WORKOUT OF THE DAY

8:00 to establish max hang snatch

2:00 rest

2k row for time

*Score heaviest snatch weight and 2k row separately

Foundations(X)

SKILL

Overhead squat

5 x 5

WORKOUT

20:00 AMRAP:

10 box step overs

200 meter run

10 kb swings

200 meter run

10 goblet squat

200 meter run

*Score total reps.

60 Min Time Cap
W/Partner

1000m Run
100 Med- Ball Sit ups
1000m Run Run
100 Push Ups
1000m Run
100 Cal Bike
1000m Run
100 Ring Rows
1000m Run
100 Burpee Over Box
1000m
100 Wall Balls

Run Togerher
Work Shared

Saturday 5/17

WARM UP

3 rounds:

10 calorie row

10 air squats

10 meter sprinter lunge and twist

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

E4MOTM 20:00:

500 meter row

2 back squats

*Build to heaviest weight and score load.