50 Min Time Cap
600m Run
2 Reverse lunges 75/55
2 Burpee Over Barbell
2 Wall Balls 20/14
2 Med Ball Sit Ups 20/14
2 Cal Bike
Add after each round.
2 Reverse lunges 75/55
2 Burpee Over Barbell
2 Wall Balls 20/14
2 Med Ball Sit Ups 20/14
2 Cal Bike
Workouts
Saturday 8/2
WARM UP
3 rounds:
200 meter run
10 ring rows
10 alternating step ups
SKILL
N/A
WORKOUT OF THE DAY
40:00 AMRAP:
400 meter run
10 pull ups
20 push ups
30 air squats
Friday 8/1
WARM UP
27 squat drill
5:00 hip mobility
SKILL
15 rope climbs for time
*10:00 time cap.
WORKOUT OF THE DAY
20:00 to build to 3RM back squat
*Score highest weight.
Thursday 7/31
WARM UP
5:00 bike
3 rounds:
10 PVC sots press
10 kip swings
10 lunges
SKILL
EMOTM 10:00:
1 hi hang snatch
*Build to heavy
WORKOUT OF THE DAY
For time:
50 calorie bike
40 toes to bar
30 meter overhead lunges
20 bar muscle ups
RX: (95/65)
55+: (75/55)
Lv2: (115/75)
*15:00 time cap.
Hybrid
SKILL
Double under technique
*10:00 practice
WORKOUT
20:00 AMRAP:
100 single unders
10 abmat situps
1 roep climb
*Score total rounds and reps.
Wednesday 7/30
WARM UP
1 mile run
SKILL
FOLSOM/SAC/RANCHO:
Max distance underwater swim
*Focus on building lung capacity, not speed.
ROCKLIN:
Athlete choice
WORKOUT OF THE DAY
FOLSOM/SAC/RANCHO:
5 rounds for time:
100 yard/stroke swim
10 x 2 for 1 burpees (2 push ups)
20 air squats
*20:00 time cap.
ROCKLIN:
5 rounds for time:
400 meter run
10 x 2 for 1 burpees
20 box jumps
*20:00 time cap.
Tuesday 7/29
WARM UP
5:00 ski
3 rounds:
10 goblet squats
10 kb swings
SKILL
Front squat
10 x 2
WORKOUT OF THE DAY
12:00 AMRAP:
2 power clean
10 wall ball
RX: (185/125) (20/14)
55+: (155/105) (20/14)
Lv2: (225/155) (30/20)
Hybrid
SKILL
Strict press
5 x 5
WORKOUT
4 rounds for time:
500 meter row
15 hanging knee raises
Then
3 rounds for time:
20 burpees
20 meter bear crawl
*Score time to finish.