WARM UP
3 rounds:
10 calorie row
10 air squats
10 meter sprinter lunge and twist
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
E4MOTM 20:00:
500 meter row
2 back squats
*Build to heaviest weight and score load.
Workouts
Friday 5/16
WARM UP
For completion:
400 meter run
10 kip swings
10 ring rows
10 inchworm push ups
10 air squats
SKILL
N/A
WORKOUT OF THE DAY
“Final Murph Prep”
2 rounds for time:
1 mile run
50 pull ups
100 push ups
150 air squats
*Partition calisthenics any way. 45:00 time cap.
Thursday 5/15
WARM UP
EMOTM 10:00:
1) 10 walking lunges + 10 air squats
2) 10 meter toy soldier + 5 burpees
SKILL
Barbell step back lunges
3 x 10
*All 3 sets at working weight
WORKOUT OF THE DAY
10 rounds for time with partner:
10 calorie ski
10 deadlift
10 bar facing burpees
RX: (225/155)
55+: (185/125)
Lv2: (275/185)
*Partners must alternate completed rounds, relay style. Coach athletes to sprint each round, keeping as fast a pace as their fitness allows and trying to match their previous split times. 20:00 time cap.
Foundations(X)
SKILL
Deadlift
5 x 5
WORKOUT
For time with empty barbell:
100 deadlift
100 hang clean
100 front squat
100 shoulder to overhead
*Partition any way. 30:00 time cap.
Wednesday 5/14
WARM UP
1 mile run
SKILL
Flutter kick with board
6 x 25 yard or 1:00
WORKOUT OF THE DAY
RANCHO/DOWNTOWN:
20:00 AMRAP:
50 yard swim
10 hang DB snatch left
10 hang DB snatch right
FOLSOM:
20:00 AMRAP:
100 stroke swim
10 hang DB snatch left
10 hang DB snatch right
ROCKLIN:
20:00 AMRAP:
20 calorie bike
10 hang DB snatch left
10 hang DB snatch right
20 calorie row
10 hang DB snatch left
10 hang DB snatch right
20 calorie ski
10 hang DB snatch left
10 hang DB snatch right
RX: (50/35)
55+: (40/30)
*Score total reps completed.
Tuesday 5/13
WARM UP
10:00 Tic-Tac-Toe
SKILL
KB windmills
5 x 5 each side
WORKOUT OF THE DAY
EMOTM 24:00:
1) 5 strict press
2) 10 box jumps
3) 15 GHD/abmat situps
4) 20 Russian KB swings
RX: (115/75) (24/20) (24kg/16kg)
55+: (95/65) (24/20) (16kg/12kg)
Lv2: (135/95) (30/24) (32kg/24kg)
Foundations(X)
SKILL
Overhead squat
5 x 5
WORKOUT
For time:
2-4-6-8-10-12-14-16-14-12-10-8-6-4-2
Bike calorie
Wall ball
*20:00 time cap.
Monday 5/12
WARM UP
5:00 quadrapedal movement
3 rounds:
10 hanging shoulder shrugs
10 push ups
10 front squats
SKILL
Bench/floor press
7, 7, 5, 5, 5, 3, 3, 3
*Score heaviest set of 3
WORKOUT OF THE DAY
“Semifinal 25.1-ish”
15:00 AMRAP:
3 bar muscle up
3 front squat
10 meter handstand walk
RX: (155/105)
55+: (135/95)
Lv2: (185/125)
*Add 3 reps of BMU and front squat each round. Coach athletes to break up sets into sets of 6 or less and keep transitions minimal. Scale to hardest version of pullup for BMU and to 3 wall walks for the HS walk. Score total reps.
Foundations(X)
SKILL
Push press
5 x 5
WORKOUT
15:00 AMRAP:
10 goblet squat
20 meter shuttle run
10 burpees
20 meter shuttle run
*Aim for consistent pace throughout. Score total rounds + reps.