Workouts

Monday 6/2

WARM UP

3 rounds:

10 push ups

3 wall walks

200 meter run

SKILL

Handstand pirouettes

*10:00 practice

WORKOUT OF THE DAY

“Meathead Nancy”

5 rounds for time:

400 meter run

15 bench/floor press

RX: (135/95)

55+: (115/75)

Lv2: (185/125)

*Athletes should pick a weight they can do at least 5 reps in a row. 20:00 time cap.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

20:00 AMRAP:

5 ring row

10 hanging knee raise

15 wall ball

*Score total reps completed.

60 Min AMRAP
W/partner

600m Run
5 STO 95/65
5 Burpee Pull Ups
5 Wall Balls 20/14
5 Cal Bike

Add After each round

5 STO 95/65
5 Burpee Pull Ups
5 Wall Balls 20/14
5 Cal Bike

Run Together
Work Shared

Saturday 5/31

WARM UP

5 x rolling 100 meter row

*Every meter +/- target equals 2 burpees

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

6 rounds for time with partner:

500 meter row

10 burpees over rower

10 meter handstand walk

*Partners must alternate rounds. 30:00 time cap.

WARM UP

5 x rolling 100 meter row

*Every meter +/- target equals 2 burpees

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

6 rounds for time with partner:

500 meter row

10 burpees over rower

10 meter handstand walk

*Partners must alternate rounds. 30:00 time cap.

Friday 5/30

WARM UP

3 rounds:

10 meter duck walk

3 rope climbs to stand

10 meter broad jump

5:00 quad and hip flexor mobility

SKILL

Rope climb technique

*5:00 practice

WORKOUT OF THE DAY

10 rounds for time:

5 back squats

1 rope climb

RX: (185/125)

55+: (155/105)

Lv2: (225/155)

*Athletes can use squat racks if available. Weights should be medium–no need to break sets. 15:00 time cap.

CORE:

3 rounds for completion:

20 alternating plank pull throughs (w/KB)

15 GHD hip extensions

10 meter crocodile walk

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

Complete 8 tabata rounds for each exercise, in order:

Cossack squats

Ring rows

Ring dips

Box step ups

*Score total reps completed for each exercise.

Thursday 5/29

WARM UP

3 rounds:

10 pass throughs

10 Sots press

5 deadlift

5 muscle clean

SKILL

Overhead squat

3 x 10

WORKOUT OF THE DAY

EMOTM until failure to complete:

1 hang snatch

EMOTM until failure to complete:

1 hang clean

*All athletes start with an empty bar. Males add 10lb each minute. Females add 5lb each minute. As soon as the athlete fails to complete a snatch, they move on to cleans. Score highest weight for each lift.

Foundations(X)

SKILL

Deadlift technique

5 x 5

WORKOUT

20:00 AMRAP:

21-15-9-15-21…etc

Wall ball

Abmat situp

Burpee

*Athlete continues sequence until 20:00 is up. Score total reps.

Wednesday 5/28

WARM UP

1 mile run

SKILL

FOLSOM/RANCHO/SAC:

Streamline kicking under water

*Focus on position of arms tight to ears. Coach athletes to build lung capacity by holding breath and letting air out slow. Stay under water as long as possible.

ROCKLIN:

Pullover technique

*10:00 practice

WORKOUT OF THE DAY

FOLSOM/RANCHO/SAC:

3 rounds for time:

100 yard swim (100 strokes)

50 yard goblet lunge (50 steps)

25 Russian KB swings

RX: (24kg/16kg)

55+: (16kg/12kg)

Lv2: (32kg/24kg)

*Rest 1:00 between rounds. Score total time.

ROCKLIN:

3 rounds for time:

500 meter ski

50 meter goblet lunge

25 Russian KB swings

RX: (24kg/16kg)

55+: (16kg/12kg)

Lv2: (32kg/24kg)

*Rest 1:00 between rounds. Score total time.