WARM UP
5:00 quadrapedal movement
3 rounds:
10 piked push ups
10 goblet squats
10 ring rows
SKILL
EMOTM 15:00:
-
1 rope climb
-
5 back squat @ 70% 1RM
-
10 strict HSPU
WORKOUT OF THE DAY
21-15-9
Calorie bike
Pull up
Lv2: chest to bar
*10:00 time cap.
Foundations(X)
SKILL
EMOTM 10:00:
5 push jerk
WORKOUT
For time:
100 hollow rocks
100 push ups
100 air squats
*Partition any way
ENDURANCE WOD
RX 75 Min Time Cap
Buy in 2 Rounds of
1 Mile Run
1K Row
50 Cal Bike
10 Rounds:
400m Run
15 STO 75/55
15 Ring Rows
15 Wall Balls
10 RAM Burpees
Sc 45 Min Time Cap
Buy in 2 Rounds of
800m Run
500m Row
25 Cal Bike
10 Rounds of
200m Run
10 STO 75/55
10 Ring Rows
10 Wall Balls
10 RAM Burpees
WARM UP
Pizza delivery
*10:00 play
SKILL
N/A
WORKOUT OF THE DAY
EMOTM 40:00:
-
15/12 calorie bike
-
15 deadlift
-
15 burpees
-
15 box jumps
-
15 toes to bar
RX: (225/155) (24/20)
*Score total reps completed.
WARM UP
5:00 single unders
For completion:
5 wall walks
20 push press
20 front squat
SKILL
EMOTM 10:00:
5-10 meter handstand walk
*Substitute shorter distances or 1-2 wall walks per minute
WORKOUT OF THE DAY
3 rounds for time:
45 double unders
15 HSPU
5 clean & jerk
RX: (185/125)
55+: (135/95)
Lv2: (225/155)
*Coach athletes to challenge themselves on the clean and jerk weight. 20:00 time cap.
Foundations(X)
SKILL
Shoulder mobility
*10:00 roll and stretch
WORKOUT
20:00 AMRAP:
200 meter run
20 hollow rocks
20 alternating step ups
20 push ups
*Score total reps.
WARM UP
EMOTM 5:00:
:30 wall facing squat therapy
3 rounds:
5 muscle snatch
5 snatch balance
5 full snatch
SKILL
Snatch
3, 3, 2, 2, 1, 1, 1
*Build to heavy
WORKOUT OF THE DAY
15:00 AMRAP:
20 wall ball
2 bar muscle up
*Coach athletes to find a consistent pace and hold it throughout. Limit breaks to short intervals. Score total reps completed.
Foundations(X)
SKILL
Strict press
5 x 5
WORKOUT
10 x 100 meter sled sprints
*Rest 2:00 between efforts. Light to Medium weight on sled.
WARM UP
1 mile run
SKILL
8x25s (Folsom 15 strokes) on 30 seconds rest
2 easy, 4 moderate, 2 at ‘race 350 pace’
ROCKLIN/WHITNEY/SACRAMENTO:
Pegboard practice
*5 attempts
WORKOUT OF THE DAY
400 yards for time (Folsom 2 lengths of buoy line)
*buyout of 50 hollow rocks after time trial
ROCKLIN/WHITNEY/SACRAMENTO:
For time:
1600 meter ski
30 toes to rings
1600 meter row
30 abmat situps
3 mile bike
*30:00 time cap.
