Workouts

Friday 7/25

WARM UP

3 rounds:

10 meter toy soldier

10 air squats

10 meter bear crawl

:10 dip support

SKILL

Shoulder mobility

5:00 roll and stretch

Then

Ring dip

3 x 10+

*Scale as necessary to get minimum of 10 reps each round.

WORKOUT OF THE DAY

For time:

15-12-9-6-3 front squat

5-4-3-2-1 ring muscle up

RX: (155/105)

55+: (135/95)

Lv2: (185/125)

*Not quite a sprint stimulus, but close. Encourage athletes to attempt unbroken sets where possible. 8:00 time cap.

Foundations(X)

SKILL

Shoulder mobility

*10:00 roll and stretch

WORKOUT

3 x 5:00 rounds (for AMRAP):

500 meter ski

20 box jump over

10 deadlift

RX: (135/95)

*Rest 1 minute after each round, pick up where you left off. Score as an AMRAP for total reps.

Thursday 7/24

WARM UP

5:00 shoulder activation

-Crossover symmetry

-face pulls

-Sots press

3 rounds:

3 snatch grip deadlift

3 snatch pulls

3 muscle snatch

3 power snatch

3 oh squat

3 squat snatch

*Perform 1st round from hi hang, 2nd round from mid hang, and 3rd round from low hang

SKILL

N/A

WORKOUT OF THE DAY

EMOTM 30:00:

0-10:00

1) 1 snatch

2) 5 snatch grip deadlift

11-20:00:

1) 1 snatch

2) 5 wide grip strict pull up

21-30:00:

1) 1 snatch

2) 5 barbell bent rows

*Build to heavy snatch across the 30:00 clock.

Foundations(X)

SKILL

Floor press

5 x 5

WORKOUT

20:00 AMRAP:

10 Russian kb swing

10 alternating kb lunge

10 burpees

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

Wednesday 7/23

WARM UP

1 mile run

SKILL

FOLSOM/RANCHO/SAC:

For completion:

50 yard freestyle kick

50 yard breaststroke kick

50 yard freestyle kick

ROCKLIN:

Pullovers

*10:00 practice

WORKOUT OF THE DAY

RANCHO/SAC:

20:00 AMRAP:

50 yard freestyle

50 yard backstroke

50 yard breastroke

*Score total distance.

FOLSOM:

20:00 AMRAP:

50 stroke freestyle

50 stroke backstroke

50 stroke breastroke

*Score total strokes.

ROCKLIN:

20:00 AMRAP:

20 calorie ski

20 toes to bar

20 calorie row

20 ring rows

20 calorie bike

20 push ups

*Score total reps completed.

Tuesday 7/22

WARM UP

3 rounds:

200 meter run

10 burpees

SKILL

Seated strict press

5 x 5

*Build to heavy

WORKOUT OF THE DAY

ROCKLIN/RANCHO/SAC:

2 mile run for time

FOLSOM:

1.8 mile hill run for time

Foundations(X)

SKILL

Sumo deadlift

5 x 5

WORKOUT

5k row for time

Monday 7/21

WARM UP

10:00 dodgeball

SKILL

Accumulate 10 rope climbs

WORKOUT OF THE DAY

15:00 AMRAP:

10 alternating DB snatch

10 DB lunges

5 bar muscle ups

10 DB lunges

RX: (50/35)

55+: (40/30)

Lv2: (70/50)

Foundations(X)

SKILL

Back squat

5 x 5

WORKOUT

5 rounds for time:

25 calorie bike

25 hollow rocks

25 lateral hops (L/R = 1)

*25:00 time cap.

Rx 70 Min Time Cap

3 Rounds of

200m Run
20 Deadlifts 95/65
20 Wall Balls
400m Run
15 Ring Rows
15 Push Ups
600m Run
10 STO 95/65
10 Reverse Lunges 95/65
800m Run

After Round 1 – 2k Row
After Round 2 – 2K Ski
After Round 3 – 3 Mile Bike