WARM UP
5:00 quadrapedal movement
3 rounds:
10 strict press
10 deadlift
10 ring swings
SKILL
Ring muscle up prep
*10:00 mobility and drills
WORKOUT OF THE DAY
EMOTM 18:00:
8 shoulder to overhead
6 unbroken deadlift
4 ring muscle ups
RX: (135/95) (275/185)
55+: (115/75) (225/155)
Lv2: (165/110) (315/215)
*Scale RMU to ring pull ups or ring dips. No BMU substitute.
Foundations(X)
SKILL
Push press
5 x 5
WORKOUT
10 to 1 to 10
Split jumps
Ring rows
Abmat situps
*20:00 time cap.
ENDURANCE WOD
RX 60 Min EMOM / SC 42 Min
200m Run / 100m Sc
10 box step over
10 Sit Ups W/Med Ball 20/14
5 RAM Burpees / Devils Press 50/35
10/8 Cal Bike
10 Dball Over shoulder 60/40
WARM UP
10:00 handball
SKILL
Handstand walking
*10:00 practice
WORKOUT OF THE DAY
For time:
50-40-30-20-10
KB swing
KB walking lunges
RX: (24kg/16kg)
*After completing each round (including final round), perform 200 meter ski. 20:00 time cap.
Foundations(X)
SKILL
Shoulder mobility
*10:00 roll and stretch
WORKOUT
For time with partner:
1 mile sled push
(90/45)
WARM UP
800 meter run
3 rounds:
10 hollow rocks
10 good mornings
10 air squats
SKILL
15:00 to build to a heavy single for back squat
WORKOUT OF THE DAY
“Dickies Triplett”
5 rounds for time:
200 meter run
12 toes to bar
8 alternating DB snatch
RX: (50/35)
Lv2: (70/50)
*18:00 time cap.
Foundations(X)
SKILL
Deadlift
5 x 5
WORKOUT
3 rounds for time:
30 calorie bike
30 calorie row
30 calorie ski
WARM UP
FOLSOM/RANCHO:
1 mile run
SACRAMENTO/ROCKLIN/WHITNEY:
EMOTM 10:00:
-
10 calorie row
-
2 wall walks
SKILL
FOLSOM/RANCHO:
Not for time, do not partition
50 yard easy freestyle (30 strokes Folsom) – breath every 5
25 yard backstroke (15 strokes Folsom)
25 yard breaststroke (15 strokes)
25 yard backstroke (15 strokes)
25 yard breaststroke (15 strokes)
50 yard free (30 strokes) – breath every 5
SACRAMENTO/ROCKLIN/WHITNEY:
5-4-3-2-1 weighted strict pull-ups (or hardest variation)
*build to 1 rep max weight.
WORKOUT OF THE DAY
FOLSOM/RANCHO:
4 rounds, not for time:
2x25s (15 strokes) moderate pace
100 (60 strokes) max effort
50 easy recovery
*rest as needed – make the 100 (60 strokes) a max effort each round
SACRAMENTO/ROCKLIN/WHITNEY:
For time:
500m row
30m HS walk
750m row
20m HS walk
1000m row
10m HS walk
*20:00 time cap.
