Workouts

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:
  1. 5 deadlift
  2. 20 alternating gorilla row
  3. 5 push press
  4. 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

Sunday 6/9

ENDURANCE WOD
RX 75 Min CAP
Buy in
2-mile run
1.5K Row
1.5K Ski
4 Mile Bike
Partition anyway – done in any order
10 Rounds of
400m run
15-box step-overs
15 Push Ups
15 ring rows
15 Deadlifts 95/95
Sc 50 Min CAP
Buy in
1-mile run
500m Row
500m Ski
2 Mile Bike
Partition anyway – done in any order
10 Rounds of
200m run
10-box step-overs
10 Push Ups
10 ring rows
10 Deadlifts 95/95