Workouts

Thursday 6/12

WARM UP
5:00 ski
3 rounds:
3 snatch pull
3 muscle snatch
3 power snatch
3 snatch balance
3 overhead squat
3 squat snatch
SKILL
Snatch
5 x 2
*Build to heavy. Can reset between reps.

WORKOUT OF THE DAY
1 to 10 for time:
Floor press
Burpees over bar
Toes to bar
RX: (155/105)
55+: (135/95)
Lv2: (205/135)

*15:00 time cap.
FOUNDATIONS (X)
SKILL
Split jerk technique
5 x 5
WORKOUT
20:00 AMRAP:
20 box step ups
20 abmat situps
200 meter run
*Score total reps

Wednesday 6/11

WARM UP
1 mile run
SKILL
FOLSOM/RANCHO/SAC:
Kickboard drills
-3 rounds of:
50 flutter kick
50 breast stroke kick
ROCKLIN:
Back squat
5 x 5
WORKOUT OF THE DAY
FOLSOM/RANCHO/SAC:
10:00 swim for distance
5:00 rest
10:00 swim for distance
*Score total yardage if in pool.
ROCKLIN:
For time with partner:
4 x 1 mile bike relay
400 meter run together
50 synchro burpees
400 meter run together
4 x 1 mile bike relay

Tuesday 6/10

WARM UP
5:00 row
5:00 posterior chain mobility
SKILL
Handstand push up practice
*10:00
WORKOUT OF THE DAY
For time:
21 deadlift
21 push up
18 deadlift
18 ring dip
15 deadlift
15 handstand push up
12 deadlift
12 strict handstand push up
9 deadlift
9 wall walks
RX: (225/155)

Foundations(X)

SKILL
Strict press
5 x 5
WORKOUT
5 x 500 meter row for time
*Rest 1:00 between efforts. Score total time.

Thursday 6/5

WARM UP
3 rounds:
10 ring swings
10 good mornings
10 burpees
SKILL
Ring dips
5 x 5 w/ pause in bottom
WORKOUT OF THE DAY
12:00 AMRAP:
3 ring muscle ups
6 deadlifts
9 bar facing burpees
RX: (225/155)
55+: (185/125)
Lv2: (275/185)

Foundations(X)

SKILL
Push press
5 x 5
WORKOUT
10:00 AMRAP:
20 American kb swings
20 ice skaters
Into…
10:00 AMRAP:
20 goblet squats
20 meter bear crawl
*Score total reps completed.

Wednesday 6/4

WARM UP
1 mile run
SKILL
FOLSOM/RANCHO/SAC:
Backstroke technique
*10:00 practice. Focus on chin to the sky and straight arms brushing past the ear.
ROCKLIN:
For completion:
20 GHD situp
10 glute ham raises (assist with PVC)
WORKOUT OF THE DAY
FOLSOM/RANCHO/SAC:
For time:
250 yard swim (250 strokes)
100 air squats
250 yard swim (250 strokes)
*20:00 time cap.
ROCKLIN:
“Farewell Sam WOD”
15:00 AMRAP:
1 clean & jerk
2 lateral bar hops
3 calorie row
RX: (115/75)
55+: (95/65)
Lv2: (155/105)

Tuesday 6/3

WARM UP
5:00 bike @ 60/50 RPM
3 rounds:
10 air squats
10 meter walking lunge
10 kips swings
SKILL
EMOTM 10:00:
2 bar muscle ups
5 back squats @ 60% 1RM
WORKOUT OF THE DAY
100 calorie bike for time

Foundations(X)

SKILL
Front squat
5 x 5
WORKOUT
Death by burpee
*EMOTM until failure to complete, perform 1 additional burpee per minute. Score total reps completed.
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