Workouts

Friday 7/11

WARM UP

400 meter run

10 push ups

10 air squats

10 meter broad jump

SKILL

N/A

WORKOUT OF THE DAY

5 rounds for time:

800 meter run

30 meter burpee broad jump

30 meter walking lunge

20 box jump overs @ 20 inches

20 push ups

*40:00 time cap.

Thursday 7/10

WARM UP

3 rounds:

3 deadlift

3 clean pull

3 muscle clean

3 front squat

3 push press

3 push jerk

SKILL

Jumping/Banded bar muscle up technique

*10:00 practice

WORKOUT OF THE DAY

EMOTM 21:00:

1) Power clean + 3 deadlift + 1 hang squat clean + 1 jerk

2) 4 bar muscle up

3) Rest

Foundations(X)

SKILL

Kipping pull up

*10:00 practice

WORKOUT

5 rounds for time:

100 single under

10 alternating step ups

*Add 100 single under and 10 step ups each round. 30:00 time cap.

Wednesday 7/9

WARM UP

1 mile run

SKILL

FOLSOM/SAC/RANCHO:

Butterfly technique

*10:00 practice

ROCKLIN:

Handstand shoulder taps

*10:00 practice

WORKOUT OF THE DAY

FOLSOM/SAC/RANCHO:

4 rounds for time:

25 yard butterfly (15 stroke)

25 back stroke (25 stroke)

25 yard breaststroke (15 stroke)

25 yard freestyle (25 stroke)

*Rest 2:00 between efforts.

ROCKLIN:

4 rounds for time:

250 meter ski

2 wall walks

10 burpees

*Rest 2:00 between efforts

Tuesday 7/8

WARM UP

10:00 pizza delivery

SKILL

Skin the cat

5 x 2

WORKOUT OF THE DAY

EMOTM 20:00:

1) 10 alternating renegade row

2) 15 incline DB bench press

3) 20 abmat situps

4) 25 Russian kb swings

RX: (50/35) (32kg/24kg)

*Score total reps completed.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

3 rounds for time:

500 meter row

500 meter ski

*20:00 time cap.

Monday 7/7

WARM UP

5:00 bike

3 rounds:

10 snatch grip push press (behind neck)

10 overhead squats

10 ring swings

SKILL

Every :30 for 10:00:

1 power snatch + 1 hang snatch

*Keep weights light and focus on technique at top of the lift. Full extension and an active punch/finish.

WORKOUT OF THE DAY

For time, partition any way:

60 calorie bike

40 overhead squats

20 ring muscle ups

RX: (135/95)

55+: (115/75)

Lv2: (155/105)

*Athletes may partition work any way they want. Scale RMU to ring pull up, ring dip, or jumping RMU. If using C2 bike, perform 90 calories. 15:00 time cap.

Foundations(X)

SKILL

Back squat

5 x 5

WORKOUT

20:00 AMRAP:

10 burpees

20 ring rows

30 hanging knee raises

*Score total reps completed.

Saturday 6/21

WARM UP

10:00 pizza delivery

SKILL

N/A

WORKOUT OF THE DAY

Establish 2RM for each:

Back squat

Strict Press

Deadlift

*Allot roughly 20:00 for back squat and 10:00 each for strict press and deadlift.