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
Workouts
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
Hybrid
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.
Hybrid
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.
Tuesday 5/27
WARM UP
3 rounds:
10 calorie bike
10 calorie row
10 meter toy soldiers
10 meter lunge and twist
SKILL
Post “Murph” mobility
*10:00 roll and stretch
WORKOUT OF THE DAY
EMOTM 20:00:
1) 12/10 calorie row
2) 20 deadlift
3) 12/10 calorie bike
4) 20 push press
5) Rest
RX: (75/55)
Lv2: (95/65)