Workouts

Wednesday 9/2

WARM UP
3 rounds:
10 meter toy soldiers
10 meter butt kickers
10 meter knee pulls
:10 low dip support
SKILL
Front roll to support
-false grip pike swings
-forward rolls
WORKOUT OF THE DAY
Every 3:00 x 3rds:
400 meter run
Every 2:30 x 3 rds:
400 meter run
Every 2:00 x 2 rds:
400 meter run
Every 1:30 x 2 rds:
400 meter run
*This is essentially a “death by” sequence with shortening intervals. When athlete fails to finish before the allotted time their workout is over. Score total meters completed.

Tuesday 9/1

WARM UP
5:00 quadrapedal movement
5:00 roll and stretch
SKILL
EMOM 10:00:
2 HS shoulder taps
*Add 2 shoulder taps each minute. If athletes were able to complete all 20 shoulder taps last week they should start at a higher number than 2.
WORKOUT OF THE DAY
For time with partner:
6 rope climbs (shared)
60 ping pong wall balls
30 synchro toes to bar
20 meter handstand walk (10m each)
6 rope climbs (shared)
60 ping pong wall balls
30 synchro toes to bar
20 meter handstand walk (10m each)
30 synchro goblet squats
6 rope climbs (shared)
60 ping pong wall balls
30 synchro toes to bar
20 meter handstand walk (10m each)
30 synchro goblet squats
30 box jump overs (waterfall)
RX: (20/14) (24kg/16kg) (24/20)
Lv2: (30/20) (32kg/24kg) (24/20) legless RC
*Endurance effort. Coach athletes to communicate often and choose a sustainable pace. 22:00 time cap.

Hybrid

SKILL
Strict press
5 x 5
WORKOUT
4 rounds for time:
400 meter run
10 meter burpee broad jump
500 meter row
20 wall balls
*30:00 time cap

Monday 8/31

WARM UP
3 rounds:
10 PVC pass throughs
10 Sots presses
10 bird dogs
20 calorie row
SKILL
EMOM 10:00:
1 snatch pull + 1 hang snatch + 1 OH squat
*Increase load from previous week. Target 75% 1RM.
WORKOUT OF THE DAY
21-15-9:
Ground to overhead
Bar facing burpees
Immediately into
400 meter farmers carry
RX: (75/55) (24kg/16kg)
*Sprint stimulus for the couplet. Coach athletes to attempt unbroken sets on the barbell and keep their burpee pace fast. The farmers carry is going to be uncomfortable and gritty. Challenge them not to rest long before picking up the weights. No time cap, but athletes should finish before 10:00.

Hybrid

SKILL
Goblet lunges
5 x 20 meters
*Rest as needed
WORKOUT
EMOM 17:00:
1) 250m ski
2) 1:00 stationary farmers hold
3) rest

Sunday 8/30

90 Min Time Cap

W/Partner
Run Together, Work Shared

800m Run + 50m Sled Push
400m Farmers Carry
800m Run + 50m Sled Push
400m Sandbag Carry 100/80
800m Run + 50m Sled Push
100 Ring Rows
800m Run + 50m Sled Push
1500m Row
800m Run + 50m Sled Push
100 Shoulders to Overhead 75/55
800m Run + 50m Sled Push
100m Goblet Walking Lunges 24/16kg
800m Run + 50m Sled Push
100 Wall Balls 14/10
800m Run + 50m Sled Push
100 Cal Ski

Sled – 225/135

Saturday 8/29

WARM UP
5:00 sled push
2 rounds:
10 alternating GSITW
10 cal ski
10 cal row
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
For time with partner:
200 meter sandbag carry
200 meter sled push
1000 meter row
1000 meter ski
200 meter farmers carry
200 meter goblet lunge
*Share all work. One athlete works at a time.

Friday 8/28

WARM UP
5:00 roll posterior chain
3 rounds:
10 dying bugs
10 hip bridges
10 hanging shrugs
SKILL
Bar muscle up technique
*10:00 prep for workout
WORKOUT OF THE DAY
For time:
3-6-9-12-15
Bar muscle ups
Deadlifts
RX: (225/155)
55+: (185/125)
Lv2: (275/185)
*For most athletes this will be a pacing workout. Coach them to break up their BMUs and DLs early to preserve their grip. 12:00 time cap.

Hybrid

SKILL
Ankle mobility
*10:00 roll and stretch
WORKOUT
5k (ish) run for time
FOLSOM: 3.6 mile hill run
ROCKLIN: 3.0 mile run
SACRAMENTO: 3.0 mile run
RANCHO: 3.0 mile run
  2. 1
  3. 2
  4. 3
  5. 4
  6. 5
  7. 6
  8. 7
  9. ...
  10. 153