Workouts

Friday 6/20

WARM UP

5:00 bike

3 rounds:

10 push ups

10 meter walking lunge

10 meter broad jump

SKILL

Jerk technique

5 x 5

WORKOUT OF THE DAY

EMOTM 15:00 with partner:

1) AMRAP bike calories

2) AMRAP shoulder to overhead

3) AMRAP synchro burpees

4) Rest

*Partner does bike on minute 1 and barbell on minute 2. Partner 2 does barbell on minute 1 and bike on minute 2. Rest minute is mandatory. Score total reps completed.

Thursday 6/19

WARM UP

3 rounds:

10 ring swings

10 Russian kb swings

10 front squats

SKILL

Skin the cat

*Minimum 5 attempts

WORKOUT OF THE DAY

10:00 AMRAP:

200 meter run

5 ring muscle ups

-2:00 rest-

10:00 AMRAP:

200 meter run

5 cleans

RX: (185/125)

55+: (155/105)

Lv2: (225/155)

*Pace workout consistently. Each run counts for 20 reps. Score total reps completed.

Foundations(X)

SKILL

Kipping pull up technique

*10:00 practice

WORKOUT

10k bike erg for time

Wednesday 6/18

WARM UP

1 mile run

SKILL

FOLSOM/RANCHO/SAC:

Underwater swimming

*Work on building lung capacity under water.

ROCKLIN:

Athlete choice

*10:00 practice.

WORKOUT OF THE DAY

FOLSOM/RANCHO/SAC:

4 rounds for time:

50 yard freestyle (50 strokes)

50 yard backstroke (50 strokes)

50 air squats

*20:00 time cap.

ROCKLIN:

4 rounds for time:

500 meter ski

500 meter row

50 air squats

*25:00 time cap.

Tuesday 6/17

WARM UP

EMOTM 5:00:

:30 squat therapy

3 rounds:

10 calorie row

:10 ring support

10 ring rows

SKILL

Thruster

6 x 5

*Build to heavy

WORKOUT OF THE DAY

21-15-9

Calorie row

Ring dips

Pullups

*Sprint stimulus. Challenge athletes to push the row hard and hold on to short rest breaks. 10:00 time cap.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

20:00 AMRAP:

400 meter run

20 empty bar thrusters

20 toes to rings

*Score total reps completed.

Monday 6/16

WARM UP

3 rounds:

10 meter bear crawl

10 good mornings

10 air squats

10 kip swings

SKILL

Handstand practice

*5:00

WORKOUT OF THE DAY

For time:

50 deadlifts

50 toes to bar

50 wall balls

50 abmat situps

50 meter handstand walk

RX: (225/155)

Lv2: (275/185)

*Scale handstand walk to 10 wall walks. 30:00 time cap.

Foundations(X)

SKILL

Back squat

5 x 5

WORKOUT

“Death by…”

Alternating devils press

RX: (50/35)

*Perform one devil press in minute 1, 2 in minute 2, etc… until failure to complete. Score total rds + reps.

Friday 6/13

WARM UP

3 rounds:

10 meter walking lunge

10 meter hanging shrugs

10 calorie bike

SKILL

Mobility

*10:00 roll and stretch

WORKOUT OF THE DAY

“Pumphouse”

For time:

1500 meter bike erg

50 reverse lunge wall balls

15 bar muscle up + pull over

50 reverse lunge wall balls

1500 meter bike erg

*Coach athletes to start conservatively on the bike to save energy for the wall balls. Scale lunge wall balls to regular wall balls, and gymnastics complex to pull up + toe to bar. For larger classes use a 5:00 delay start. 20:00 time cap.

SKILL

Mobility

*10:00 roll and stretch

WORKOUT

10 rounds for time with partner:

100 meter sled push

100 meter farmer carry

*Must alternate completed rounds. 30:00 time cap.