Workouts

Friday 6/26

WARM UP
10:00 handball
SKILL
EMOM 10:00:
1) handstand skill work
-walking
-balance
-pirouettes
2) high bar skill work
-BMU
-pullover
-drop kips
*Athletes can pick different skills to work on depending on their level and preference.
WORKOUT OF THE DAY
Desert City Classic 26.3
12:00 AMRAP:
25 toes to bar
50 ft DB walking lunge
25 DB bench press
50 ft DB walking lunge
25 toes to bar
50 ft DB walking lunge
100 ft handstand walk
RX: (50/35)

Foundations(X)

SKILL
Shoulder mobility
*10:00 roll and stretch
WORKOUT
4 rounds for time:
500 meter ski
100 meter farmers carry
500 meter row
100 meter farmers carry
*30:00 time cap.

Thursday 6/25

WARM UP
3 rounds:
10 meter toy soldiers
10 meter high knee pulls
10 inch worm push ups
SKILL
EMOM 20:00:
0-10: 1 clean and jerk
10-15: rest
15-20: 5 push press (add 5lb from previous week)
WORKOUT OF THE DAY
Desert City Classic 26.2
4 rounds for time:
5 front squats
10 deadlifts
15 burpees over barbell
RX: (225/155)
*7:00 time cap.

Foundations(X)

SKILL
Strict press
5 x 5
WORKOUT
10k C2 bike for time

Wednesday 6/24

WARM UP
1 mile run
SKILL
For completion, partition as needed:
3:00 hollow body hold
3:00 low plank hold
3:00 superman hold
WORKOUT OF THE DAY
6 x 75 yd swim (45 strokes)
*No touching ground or walls. Rest 30 seconds between efforts.
DRYLAND WORKOUT:
6 rounds for time:
5 strict pull ups
250 meter row
10 meter handstand walk
L2: must be unbroken HSW

Tuesday 6/23

WARM UP
2 rounds:
5/5 GSITW
10 bird dogs
10 ring swings
2 rounds:
5 snatch grip strict press
5 oh squats
50 single unders
SKILL
EMOM 10:00:
1 snatch pull + 1 hang snatch
*Build to heavy. Attempt to add 5-10lb from last week.
WORKOUT OF THE DAY
Desert City Classic 26.4
For time:
3 rounds:
10 snatches
100 double unders
-immediately into-
15 ring muscle ups
RX: (135/95)
*12:00 time cap.

Foundations(X)

SKILL
Back squat
5 x 5
WORKOUT
EMOM 20:00:
1) 20 alternating step ups
2) 20 ring rows
3) 20 ice skaters
4) 20 American swings
*Adjust targets as needed. Score total reps completed.

Monday 6/22

WARM UP
3 x 100 meter rolling row
*Every meter +/- target equals 3 air squats and 3 kip swings
SKILL
Movement prep for thrusters and pull ups
WORKOUT OF THE DAY
Desert City Classic 26.1A
For time:
21-15-9
DB thrusters
Chest to bar pull ups
RX: (50/35)
*8:00 time cap.
-immediately into-
26.1B
For time:
5000 meter row
*30:00 time cap.

Foundations(X)

SKILL
Deadlift
5 x 5
WORKOUT
30:00 AMRAP:
800 meter run
10 push ups
20 abmat situps
30 walking lunges
*Score total rounds + reps.
  2. 1
  3. 2
  4. 3
  5. 4
  6. 5
  7. 6
  8. 7
  9. 8
  10. ...
  11. 144