WARM UP
FOLSOM/RANCHO:
1 mile run
SACRMENTO/ROCKLIN/WHITNEY:
EMOTM 10:00:
10 jumping jacks
5 Russian KB swings
2 alternating sprinters lunge with rotation
SKILL
FOLSOM/RANCHO:
25 yard freestyle (15 strokes Folsom) – breath every 3
50 free (30 strokes) breathing every 3-5 per 25 (15 strokes)
75 free (45 strokes) breathing 3-5-7 by 25 (15 strokes)
100 free (60 strokes) breathing 3-5-7-9 by 25 (15 strokes)
*rest between distances as needed to complete breathing cadences.
SACRAMENTO/ROCKLIN/WHITNEY:
L sit rope pull ups
5 x 5
*Scale by leaving feet on the floor
WORKOUT OF THE DAY
FOLSOM/RANCHO:
For time with partner:
8 x 100 yd freestyle relay (100 stroke Folsom)
*Each partner will perform 4 legs of the relay. While resting, athletes must perform 50 air squats. 20:00 time cap.
SACRAMENTO/ROCKLIN/WHITNEY:
8 rounds for time with partner:
25 American KB swings
250 meter ski
*Each partner will perform 4 rounds of the relay. While resting, athletes must perform 50 air squats. 20:00 time cap.
WARM UP
5:00 skipping rope
3 rounds:
10 push ups
5 deadlift
5 clean pulls
SKILL
10-20-30-40-50
Double unders
*Rest as needed between sets. Lv2 must be unbroken
WORKOUT OF THE DAY
EMOTM 30:00:
-
5 bench/floor press
-
1 power clean
-
10 calorie bike
-
Rest
*Build weight over course of the EMOM. Score heaviest successful loads for each lift.
Foundations(X)
SKILL
Overhead squat
5 x 5
WORKOUT
5k row for time
WARM UP
5:00 bike
EMOTM 5:00:
:30 wall facing squat therapy
SKILL
Snatch pull + hang snatch
5 x (1+1)
WORKOUT OF THE DAY
For time:
21 thrusters
21 pull ups
15 thrusters
15 chest to bar pull ups
9 thrusters
9 bar muscle ups
RX: (95/65) (115/75)) (135/95)
Lv2: (95/65) (135/95) (185/125)
*Retain progressive difficulty when scaling gymnastics. 12:00 time cap.
Foundations(X)
SKILL
Sumo deadlift
5 x 5
WORKOUT
“Death by…”
2 burpees
then
2 ring rows
*Add 2 burpees evry minute until failure to complete, then restart at 2 ring rows. Score total repetitions.
“Death By Endurance WOD”
E5MOM
RX 400m Run / SC 300m
3 Walking Lunges
2 Cal Bike
1 Burpee Pull Up
Add after each round.
3 Walking Lunges
2 Cal Bike
1 Burpee Pull Up
Go until athletes can not complete work in the 5 minutes.
WARM UP
Every :30 on the :30 for 5:00:
Partner mirror drill
*Partners rotate controlling movement every :30.
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
For time with partner:
400 meter partner carry
400 meter sandbag carry
400 meter farmers carry
400 meter lunge
*One partner “working” at a time. Every time you switch, both partners complete 5 burpees.
WARM UP
5:00 empty sled push/pull
3 rounds:
10 kip swings
10 banded pull aparts
10 air squats
SKILL
6 x 50 meter lateral sled pull (3 each side)
*Athletes can use the same leg to drive or alternate using kareoka. Sleds should be loaded heavy enough that athletes need to walk the sleds.
WORKOUT OF THE DAY
EMOTM 30:00:
-
15 pull ups
-
30 push ups
-
45 air squats
-
60 double unders
-
200 meter run
*Score total reps completed.
Foundations(X)
SKILL
Bench/floor press
5 x 5
WORKOUT
1 to 12 for time:
Box jump overs
Alternating hang DB snatch
*18:00 time cap.
