Workouts

Sunday 6/23

ENDURANCE WOD

Rx – 70 Min Time Cap

2k Row –

Then

3 Rounds of 600m Run 15 Kb Swings 53/35 20 Ring Rows 25 Box Step Overs

Then

2K Ski

Then

3 Rounds of 600m Run 20m Walking Lunge W/ Kb 53/35 20 Push Ups 10 Burpee Over Box

Then 3 Mile Bike

Then

3 Rounds of

600m Run

20 Kb Squats 53/35 10 Burpee Pull Ups 20 Wall Balls 20/14

Sc – 45 Min Time Cap

1k Row

Then

2 Rounds of 600m Run 15 Kb Swings 53/35 20 Ring Rows 25 Box Step Overs

Then 1K Ski

Then

2 Rounds of 600m Run 20m Walking Lunge W/ Kb 53/35 20 Push Ups 10 Burpee Over Box

Then 1.5 Mile Bike

Then

2 Rounds of

600m Run

20 Kb Squats 10 Burpee Pull Ups 20 Wall Balls 20/14

Friday 6/21

WARM UP

3 rounds:

3 snatch pull

3 high pull

3 muscle snatch

3 power snatch

3 snatch balance

3 full snatch

SKILL

Snatch balance + oh squat

5 x 3, not for load

WORKOUT OF THE DAY

E2MOTM 30:00:

1 snatch + 1 hang snatch + 1 oh squat

*Build to heaviest weight for the complex.

Foundations(X)

SKILL

Push jerk

5 x 5

WORKOUT

For time with partner:

30 synchro step ups

30 calorie row (shared)

30 synchro push ups

30 calorie row (shared)

30 synchro toes to bar

30 calorie row (shared)

30 synchro kb swings

30 calorie row (shared)

*25:00 time cap.

Thursday 6/20

WARM UP

5:00 forward and backward sled push/pull

3 rounds:

3 kick up to handstand

50 single unders

10 meter walking lunge

SKILL

Ring dips

5 x (8-10)

WORKOUT OF THE DAY

20:00 AMRAP:

200 meter sled push

100 double unders

50 handstand shoulder taps (wall facing)

40 sandbag lunges

30 calorie bike

20 HSPU

10 ring muscle up

RX: (90/45)

*If athletes finish before 20:00, retrun to the top and continue working. Score total reps completed.

Foundations(X)

SKILL

Back squat

5 x 5

WORKOUT

20:00 AMRAP:

2 abmat situps

2 ring rows

2 burpees

*Add 2 reps per exercise per round. Score total work completed.

Wednesday 6/19

WARM UP

1 mile run

SKILL

Accumulate the following, can partition/rest as needed, L2 add weight (25/15 lbs plate)

-2 min hollow hold (L2 – hold plate in hands overhead)

-2 min low plank (L2 – plate on back)

-2 min high plank (L2 – plate on back)

-2 min Superman (L2 – hold plate in hands overhead)

WORKOUT OF THE DAY

6×75 yd swim (45 strokes for Folsom) 30 seconds rest after each – pool/lake athletes must turn before touching wall/sand (cannot touch wall/sand during the 75 swim)

L2 – during the 30 seconds rest between swims, flutter kick on sand/pool deck

ROCKLIN/WHITNEY/SACRAMENTO:

6 rounds for time:

5 strict pull ups (add band if needed)

300m row

L2: pull ups with 25/15# DB between legs

Coaches notes week 4:

Goal of this week is to build core endurance in the skill and build swim endurance with little rest in the WOD. Athletes should pick a pace they can maintain for the entire 75 without a major drop off.

Dryland athletes will also have a core focus this week with pulling endurance in the WOD. They pick a pace on the row that allows them to attempt unbroken sets on the PUs.

Tuesday 6/18

WARM UP

400 meter run

3 rounds:

3 clean pull

3 muscle clean

3 power clean

3 front squat

SKILL

Power clean + hang squat clean

5 x 1, building to WOD weight

WORKOUT OF THE DAY

4 rounds for time:

800 meter run

3 rope climbs

6 squat cleans

RX: (185/125)

55+: (135/95)

Lv2: (225/155)

*Rest 3:00 after rd 1, 2:00 after rd 2, and 1:00 after rd 3. Score is total time. 36:00 time cap.

Foundations(X)

SKILL

Bench/floor press

5 x 5

WORKOUT

10 rounds for time:

10 calorie bike

1:00 rest

*Score total time.

Monday 6/17

WARM UP

5:00 row

3 rounds:

10 empty bar deadlift

10 hanging shrugs

10 kip swings

SKILL

EMOTM 20:00:

5 deadlift
20 alternating gorilla row
5 push press
10 ring rows

*Athletes should be building to heavy on the deadlift and the push press. Form groups of up to 4 and start at different stations.

WORKOUT OF THE DAY

21-15-9

Burpee over box

Toes to bar

*Sprint stimulus. Athletes may get over box any way. 8:00 time cap.

Foundations(X)

SKILL

Deadlift technique

5 x 5

WORKOUT

E4MOTM 20:00:

200 meter medball carry

20 wall ball