Workouts

Wednesday 6/11

WARM UP

1 mile run

SKILL

FOLSOM/RANCHO/SAC:

Kickboard drills

-3 rounds of:

50 flutter kick

50 breast stroke kick

ROCKLIN:

Back squat

5 x 5

WORKOUT OF THE DAY

FOLSOM/RANCHO/SAC:

10:00 swim for distance

5:00 rest

10:00 swim for distance

*Score total yardage if in pool.

ROCKLIN:

For time with partner:

4 x 1 mile bike relay

400 meter run together

50 synchro burpees

400 meter run together

4 x 1 mile bike relay

Tuesday 6/10

WARM UP

5:00 row

5:00 posterior chain mobility

SKILL

Handstand push up practice

*10:00

WORKOUT OF THE DAY

For time:

21 deadlift

21 push up

18 deadlift

18 ring dip

15 deadlift

15 handstand push up

12 deadlift

12 strict handstand push up

9 deadlift

9 wall walks

RX: (225/155)

Hybrid

SKILL

Strict press

5 x 5

WORKOUT

5 x 500 meter row for time

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

Thursday 6/5

WARM UP

3 rounds:

10 ring swings

10 good mornings

10 burpees

SKILL

Ring dips

5 x 5 w/ pause in bottom

WORKOUT OF THE DAY

12:00 AMRAP:

3 ring muscle ups

6 deadlifts

9 bar facing burpees

RX: (225/155)

55+: (185/125)

Lv2: (275/185)

Hybrid

SKILL

Push press

5 x 5

WORKOUT

10:00 AMRAP:

20 American kb swings

20 ice skaters

Into…

10:00 AMRAP:

20 goblet squats

20 meter bear crawl

*Score total reps completed.

Wednesday 6/4

WARM UP

1 mile run

SKILL

FOLSOM/RANCHO/SAC:

Backstroke technique

*10:00 practice. Focus on chin to the sky and straight arms brushing past the ear.

ROCKLIN:

For completion:

20 GHD situp

10 glute ham raises (assist with PVC)

WORKOUT OF THE DAY

FOLSOM/RANCHO/SAC:

For time:

250 yard swim (250 strokes)

100 air squats

250 yard swim (250 strokes)

*20:00 time cap.

ROCKLIN:

“Farewell Sam WOD”

15:00 AMRAP:

1 clean & jerk

2 lateral bar hops

3 calorie row

RX: (115/75)

55+: (95/65)

Lv2: (155/105)

Tuesday 6/3

WARM UP

5:00 bike @ 60/50 RPM

3 rounds:

10 air squats

10 meter walking lunge

10 kips swings

SKILL

EMOTM 10:00:

2 bar muscle ups

5 back squats @ 60% 1RM

WORKOUT OF THE DAY

100 calorie bike for time

Hybrid

SKILL

Front squat

5 x 5

WORKOUT

Death by burpee

*EMOTM until failure to complete, perform 1 additional burpee per minute. Score total reps completed.

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.

Hybrid

SKILL

Deadlift

5 x 5

WORKOUT

20:00 AMRAP:

5 ring row

10 hanging knee raise

15 wall ball

*Score total reps completed.