Workouts

Friday 5/16

WARM UP

For completion:

400 meter run

10 kip swings

10 ring rows

10 inchworm push ups

10 air squats

SKILL

N/A

WORKOUT OF THE DAY

“Final Murph Prep”

2 rounds for time:

1 mile run

50 pull ups

100 push ups

150 air squats

*Partition calisthenics any way. 45:00 time cap.

Thursday 5/15

WARM UP

EMOTM 10:00:

1) 10 walking lunges + 10 air squats

2) 10 meter toy soldier + 5 burpees

SKILL

Barbell step back lunges

3 x 10

*All 3 sets at working weight

WORKOUT OF THE DAY

10 rounds for time with partner:

10 calorie ski

10 deadlift

10 bar facing burpees

RX: (225/155)

55+: (185/125)

Lv2: (275/185)

*Partners must alternate completed rounds, relay style. Coach athletes to sprint each round, keeping as fast a pace as their fitness allows and trying to match their previous split times. 20:00 time cap.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

For time with empty barbell:

100 deadlift

100 hang clean

100 front squat

100 shoulder to overhead

*Partition any way. 30:00 time cap.

Wednesday 5/14

WARM UP

1 mile run

SKILL

Flutter kick with board

6 x 25 yard or 1:00

WORKOUT OF THE DAY

RANCHO/DOWNTOWN:

20:00 AMRAP:

50 yard swim

10 hang DB snatch left

10 hang DB snatch right

FOLSOM:

20:00 AMRAP:

100 stroke swim

10 hang DB snatch left

10 hang DB snatch right

ROCKLIN:

20:00 AMRAP:

20 calorie bike

10 hang DB snatch left

10 hang DB snatch right

20 calorie row

10 hang DB snatch left

10 hang DB snatch right

20 calorie ski

10 hang DB snatch left

10 hang DB snatch right

RX: (50/35)

55+: (40/30)

*Score total reps completed.

Tuesday 5/13

WARM UP

10:00 Tic-Tac-Toe

SKILL

KB windmills

5 x 5 each side

WORKOUT OF THE DAY

EMOTM 24:00:

1) 5 strict press

2) 10 box jumps

3) 15 GHD/abmat situps

4) 20 Russian KB swings

RX: (115/75) (24/20) (24kg/16kg)

55+: (95/65) (24/20) (16kg/12kg)

Lv2: (135/95) (30/24) (32kg/24kg)

Foundations(X)

SKILL

Overhead squat

5 x 5

WORKOUT

For time:

2-4-6-8-10-12-14-16-14-12-10-8-6-4-2

Bike calorie

Wall ball

*20:00 time cap.

Monday 5/12

WARM UP

5:00 quadrapedal movement

3 rounds:

10 hanging shoulder shrugs

10 push ups

10 front squats

SKILL

Bench/floor press

7, 7, 5, 5, 5, 3, 3, 3

*Score heaviest set of 3

WORKOUT OF THE DAY

“Semifinal 25.1-ish”

15:00 AMRAP:

3 bar muscle up

3 front squat

10 meter handstand walk

RX: (155/105)

55+: (135/95)

Lv2: (185/125)

*Add 3 reps of BMU and front squat each round. Coach athletes to break up sets into sets of 6 or less and keep transitions minimal. Scale to hardest version of pullup for BMU and to 3 wall walks for the HS walk. Score total reps.

Foundations(X)

SKILL

Push press

5 x 5

WORKOUT

15:00 AMRAP:

10 goblet squat

20 meter shuttle run

10 burpees

20 meter shuttle run

*Aim for consistent pace throughout. Score total rounds + reps.

Sunday 5/11

50 Min Time Cap

800m Run
40m Walking Lunges 45/25
40 deadlifts 95/65
20m Sled Push/Pull 180/135
600m Run
30m Walking Lunges 45/25
30 deadlifts 95/65
20m Sled Push/Pull 180/135
400m Run
20m Walking Lunges 45/25
20 deadlifts 95/65
20m Sled Push/Pull 180/135

3 Rounds

200m Run
10m Walking Lunges 45/25
10 deadlifts 95/65
20m Sled Push/Pull 180/135