Workouts

Wednesday 6/24

WARM UP

1 mile run

SKILL

For completion, partition as needed:

3:00 hollow body hold

3:00 low plank hold

3:00 superman hold

WORKOUT OF THE DAY

6 x 75 yd swim (45 strokes)

*No touching ground or walls. Rest 30 seconds between efforts.

DRYLAND WORKOUT:

6 rounds for time:

5 strict pull ups

250 meter row

10 meter handstand walk

L2: must be unbroken HSW

Tuesday 6/23

WARM UP

2 rounds:

5/5 GSITW

10 bird dogs

10 ring swings

2 rounds:

5 snatch grip strict press

5 oh squats

50 single unders

SKILL

EMOM 10:00:

1 snatch pull + 1 hang snatch

*Build to heavy. Attempt to add 5-10lb from last week.

WORKOUT OF THE DAY

Desert City Classic 26.4

For time:

3 rounds:

10 snatches

100 double unders

-immediately into-

15 ring muscle ups

RX: (135/95)

*12:00 time cap.

Foundations(X)

SKILL

Back squat

5 x 5

WORKOUT

EMOM 20:00:

1) 20 alternating step ups

2) 20 ring rows

3) 20 ice skaters

4) 20 American swings

*Adjust targets as needed. Score total reps completed.

Monday 6/22

WARM UP

3 x 100 meter rolling row

*Every meter +/- target equals 3 air squats and 3 kip swings

SKILL

Movement prep for thrusters and pull ups

WORKOUT OF THE DAY

Desert City Classic 26.1A

For time:

21-15-9

DB thrusters

Chest to bar pull ups

RX: (50/35)

*8:00 time cap.

-immediately into-

26.1B

For time:

5000 meter row

*30:00 time cap.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

30:00 AMRAP:

800 meter run

10 push ups

20 abmat situps

30 walking lunges

*Score total rounds + reps.

Sunday 6/21

TBD

Saturday 6/20

WARM UP

10:00 handball

SKILL

Bench/floor press

5 x 5

WORKOUT OF THE DAY

EMOM 20:00:

1) 20 alternating hang DB snatch

2) 20 jumping lunges

3) 20 ring rows

4) Rest

*Adjust targets as needed. Score total reps completed.

Friday 6/19

WARM UP

2 rounds:

10 cat and cows

10 hip bridges

10 good mornings

2 rounds:

10 Russian kb swings

10 meter broad jump

10 goblet squats

SKILL

E2MOM 10:00:

2 banded deadlifts

*Progress weight from last week. Concentrate on finishing the top of the movement.

WORKOUT OF THE DAY

For time with partner:

100 calorie bike (shared)

20 thrusters (shared)

20 synchro toes to bar

400 meter farmers carry (shared)

20 overhead squats (shared)

20 synchro burpee pull ups

10 rope climbs (alternating)

RX: (155/105) (24kg/16kg)

55+: (135/95) 16kg/12kg)

Lv2: (185/125) (24kg/16kg)

*30:00 time cap.

Foundations(X)

SKILL

Hip mobility

*10:00 roll and stretch

WORKOUT

4 rounds of 1:00 work/:30 rest for max reps:

Rd 1: Walking lunges

Rd 2: American KB swings

Rd 3: Burpees

Rd 4: Calorie assault bike

*One round per exercise for max effort. Score total reps completed.