WARM UP
3 rounds:
200 meter run
3 clean pull
3 muscle clean
3 power clean
3 front squat
3 squat clean
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
E4MOTM 16:00:
10 squat cleans
400 meter run
RX: (135/95) (155/105) (185/125) (205/135)
55+ :(95/65) (115/75) (135/95) (155/105)
Lv2: (185/125) (205/135) (225/155) (245/165)
*Score time at finish or total reps completed.
WARM UP
Complete in any order:
10 wall walks
20 goblet squats
20 ring rows
500 meter ski
SKILL
Establish max free standing handstand hold
*Athletes may move around as needed.
WORKOUT OF THE DAY
EMOTM 20:00:
-
5 back squat
-
10 DB strict press
-
5 deadlift
-
10 DB row
*Warm up to working weights before EMOM starts. Target 70% 1RM for back squat and deadlift weights.
WARM UP
FOLSOM/RANCHO:
1 mile run
SACRAMENTO/ROCKLIN/WHITNEY:
3 rounds:
10 calorie row
10 kip swings
10 pullups
SKILL
FOLSOM/RANCHO:
4×25 yards (15 strokes Folsom) swim – can breath up to 3 times per 25
3×25 yards swim (15 strokes Folsom) – 2 breaths per 25
2×25 yards swim (15 strokes Folsom) – 1 breath per 25
1×25 yard swim (15 strokes Folsom) – no breath
50 yard swim (30 strokes Folsom) – hard effort, aim to minimize breathing
*rest and scale as needed between efforts, aim for (:20-:30) sec rest between efforts
SACRAMENTO/ROCKLIN/WHITNEY:
10-8-6-4-2 Alternating hang DB Squat Snatch
*rest as needed, build to heavy
WORKOUT OF THE DAY
FOLSOM/RANCHO:
For Time:
100 yard (60 strokes Folsom) swim
15 push ups
150 yard (90 strokes Folsom) swim
15 pushups
100 yard (60 strokes Folsom) swim
SACRAMENTO/ROCKLIN/WHITNEY:
For Time:
750m Row
15 burpee pull-ups
1250m row
15 burpee pull-ups
750m row
L2: burpee C2B
WARM UP
EMOTM 10:00:
Odd: 5 kb deadlift + 5 Russian kb swings + 5 push ups
Even: Roll lats and upper back
SKILL
Snatch pull
7 x 3
*Build to 110% 1RM
WORKOUT OF THE DAY
For time:
1 mile bike
10 pull ups
10 push ups
10 toes to bar
1 mile bike
20 pullups
20 push ups
20 toes to bar
1 mile bike
30 pull ups
30 push ups
30 toes to bar
*If not enough bikes, sub a 800 meter row. 22:00 time cap.
Foundations(X)
SKILL
Deadlift
5 x 5
WORKOUT
20:00 AMRAP:
10 kb swings
10 wall ball
100 jump rope
*Add 2 swings, 2 wall ball, and 20 jumps every round. Score total reps completed.
WARM UP
10:00 pizza delivery
*Every time Abmat falls, perform 5 hanging shrugs, 5 push ups, and 5 air squats.
SKILL
Back/front hip circles
*10:00 practice
WORKOUT OF THE DAY
“Kalsu”
100 thrusters for time
*EMOTM including first minute, buy in with 5 burpees
RX: (135/95)
*Scale to weight where 5 unbroken reps are possible. 15:00 time cap.
Foundations(X)
SKILL
Strict pull up
3 x 10
WORKOUT
For time:
1000 meter row
Rest 1:00
2000 meter row
Rest 1:00
1000 meter row
