Workouts

Monday 6/22

WARM UP

3 x 100 meter rolling row

*Every meter +/- target equals 3 air squats and 3 kip swings

SKILL

Movement prep for thrusters and pull ups

WORKOUT OF THE DAY

Desert City Classic 26.1A

For time:

21-15-9

DB thrusters

Chest to bar pull ups

RX: (50/35)

*8:00 time cap.

-immediately into-

26.1B

For time:

5000 meter row

*30:00 time cap.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

30:00 AMRAP:

800 meter run

10 push ups

20 abmat situps

30 walking lunges

*Score total rounds + reps.

Sunday 6/21

TBD

Saturday 6/20

WARM UP

10:00 handball

SKILL

Bench/floor press

5 x 5

WORKOUT OF THE DAY

EMOM 20:00:

1) 20 alternating hang DB snatch

2) 20 jumping lunges

3) 20 ring rows

4) Rest

*Adjust targets as needed. Score total reps completed.

Friday 6/19

WARM UP

2 rounds:

10 cat and cows

10 hip bridges

10 good mornings

2 rounds:

10 Russian kb swings

10 meter broad jump

10 goblet squats

SKILL

E2MOM 10:00:

2 banded deadlifts

*Progress weight from last week. Concentrate on finishing the top of the movement.

WORKOUT OF THE DAY

For time with partner:

100 calorie bike (shared)

20 thrusters (shared)

20 synchro toes to bar

400 meter farmers carry (shared)

20 overhead squats (shared)

20 synchro burpee pull ups

10 rope climbs (alternating)

RX: (155/105) (24kg/16kg)

55+: (135/95) 16kg/12kg)

Lv2: (185/125) (24kg/16kg)

*30:00 time cap.

Foundations(X)

SKILL

Hip mobility

*10:00 roll and stretch

WORKOUT

4 rounds of 1:00 work/:30 rest for max reps:

Rd 1: Walking lunges

Rd 2: American KB swings

Rd 3: Burpees

Rd 4: Calorie assault bike

*One round per exercise for max effort. Score total reps completed.

Thursday 6/18

WARM UP

EMOM 10:00:

1) 10 muscle clean + strict press

2) :30 run in place

SKILL

EMOM 20:00

0-10:00:

1 clean and jerk

-5:00 rest-

15-20:00:

5 push press @ 70% 1RM

WORKOUT OF THE DAY

For time:

5 x 200 meter sprints

-rest 1:00 between efforts-

*Score total time.

Foundations(X)

SKILL

Kipping pull up technique

*10:00 practice

WORKOUT

For time with partner:

1 mile run

1 mile sandbag carry

Wednesday 6/17

WARM UP

1 mile run

SKILL

4 x 75 yard swim (45 strokes)

-Breath every 3 on first 25, every 5 on second 25, and every 7 on 3rd 25. Easy kick on back after 3rd 25 to cool down, then rest 1:00.

DRYLAND VERSION:

For completion, partition as needed:

40 ring rows

30 DB rows (15 per arm)

20 assisted chest to bar pull ups

10 strict T2B

WORKOUT OF THE DAY

For time:

50 yard swim (30 strokes)

40 mountain climbers

10 alternating DB squat snatch

100 yard swim (60 strokes)

40 mountain climbers

10 alternating DB squat snatch

150 yard swim (90 strokes)

40 mountain climbers

10 alternating DB squat snatch

RX: (50/35)

55+: (40/30)

Lv2: unbroken swims on all sets

*Practice breath capacity in the skill. Athletes can scaled the breathing if needed, but the goal is to find a challenging breathing cadence by round 3.

DRYAND VERSION:

3 rounds for time:

500 meter ski

40 mountain climbers

10 alternating DB squat snatches

RX: (50/35)

55+: (40/30)

Lv2: (70/50)

*Push the ski. 10:00 time cap.