Workouts

Friday 6/13

WARM UP

3 rounds:

10 meter walking lunge

10 meter hanging shrugs

10 calorie bike

SKILL

Mobility

*10:00 roll and stretch

WORKOUT OF THE DAY

“Pumphouse”

For time:

1500 meter bike erg

50 reverse lunge wall balls

15 bar muscle up + pull over

50 reverse lunge wall balls

1500 meter bike erg

*Coach athletes to start conservatively on the bike to save energy for the wall balls. Scale lunge wall balls to regular wall balls, and gymnastics complex to pull up + toe to bar. For larger classes use a 5:00 delay start. 20:00 time cap.

SKILL

Mobility

*10:00 roll and stretch

WORKOUT

10 rounds for time with partner:

100 meter sled push

100 meter farmer carry

*Must alternate completed rounds. 30:00 time cap.

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)