WARM UP
1 mile run
SKILL
N/A
DRYLAND:
Accumulate in any order:
5 pergboard climbs
50 hollow rocks
50 supermans
WORKOUT OF THE DAY
RANCHO/DOWNTOWN:
500 yard swim
FOLSOM:
Double buoy line swim
DRYLAND:
5k row
Workouts
Tuesday 7/21
WARM UP
5:00 roll quads and lats
3 rounds:
10 ring swings
10 meter toe walk
10 meter duck walk
:30 run in place
SKILL
10 rounds for completion:
200 meter run
5 ring muscle ups
*Increase volume from previous week.
WORKOUT OF THE DAY
15:00 to establish 3RM front squat
Foundations(X)
SKILL
Thrusters
5 x 5
WORKOUT
20:00 AMRAP:
5 toes to bar
10 hand release push ups
15 wall balls
*Score total reps completed.
Monday 7/20
WARM UP
3 rounds:
10 cat and cow
10 PVC pass throughs
10 sots presses
:20 low ring support (try to hold palm forward grip)
SKILL
Skin the cat OR Back roll to support
*Focus on strength and control. If athletes don’t have muscle ups, they shouldn’t be doing back rolls. 10:00 practice
BACK ROLL DRILLS:
-supine grip pull over on bar
-low ring banded back roll
-high ring banded back roll
WORKOUT OF THE DAY
4 rounds for time:
800 meter run
10 snatches
10 toes to bar
RX: (115/75) (135/95) (155/105) (165/115)
55+: (95/65) (115/75) (125/85) (135/95)
Lv2: (135/95) (155/105) (165/115) (185/125)
*Pacing workout. Coach athletes to keep runs conservative and hit singles on the barbell if necessary. 30:00 cap.
Foundations(X)
SKILL
Strict pull ups
5 x 5
WORKOUT
For time:
1 mile run
5 mile assault bike
*30:00 time cap.
Sunday 7/19
70 Min Time Cap
6 Rounds of
800m Run
200m Sandbag Carry
15 Push Ups
400m Ski
15 Wall Balls
400m Row
15 KB Reverse Lunges 24/16
15 Cal BIke
6 Rounds of
800m Run
200m Sandbag Carry
15 Push Ups
400m Ski
15 Wall Balls
400m Row
15 KB Reverse Lunges 24/16
15 Cal BIke
Saturday 7/18
WARM UP
10:00 handball
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
For time with partner:
Partner A:
50 meter sled push forward
50 meter sled pull backward
Partner B:
20 burpees
-Switch and repeat for 3 rounds-
Then…
60 clean and jerks (shared)
RX: (90/45) (135/95)
55+: (90/45) (115/75)
*Coach athletes to move the sleds at around 70% effort and keep the burpees efficient. When they get to the clean and jerks its time to go. 15:00 time cap.
Friday 7/17
WARM UP
EMOM 10:00:
ODD: 5 ring swings + 5 good mornings
EVEN: 1:00 skipping rope
SKILL
10 rounds for completion:
200 meter run
4 unbroken ring muscle ups
*Adjust target based on performance from previous week. Substitute ring pull ups or ring dips in place of RMU.
WORKOUT OF THE DAY
3 rounds for time:
50 alternating step ups
40 run in place single unders
30 double unders
20 crossovers
10 Dball to shoulder
RX: (24/20) (100/80)
Lv2: (24/20) (150/100)
*20:00 time cap.
Foundations(X)
SKILL
Shoulder mobility
*10:00 roll and stretch
WORKOUT
For time:
50 ice skaters
50 hollow rocks
50 Russian kb swings
50 ring rows
50 walking lunges
50 burpee broad jumps
*Endurance effort. 30:00 time cap.