WARM UP
FOLSOM/RANCHO:
1 mile run
SACRAMENTO/ROCKLIN/WHITNEY:
5:00 skipping rope
3 rounds:
10 strict knees to chest
10 meter toy soldiers
10 alternating cossack squats
SKILL
FOLSOM/RANCHO:
4×25 yards freestyle (15 strokes Folsom), every 3 strokes do a full flip in the water, rest 30 sec after each 25
4×25 yards backstroke (15 strokes Folsom), medium effort, focusing on keeping chin high and out of the water, rest 30 seconds after each 25
SACRAMENTO/ROCKLIN/WHITNEY:
EMOTM 10:00:
ODD – 3 pull overs
EVEN – 50 double unders
WORKOUT OF THE DAY
FOLSOM/RANCHO:
3 rounds for time:
100 yard swim (60 stroke Folsom)
25 air squats
15 pushups
5 v-ups
SACRAMENTO/ROCKLIN/WHITNEY:
For time:
800m – 400m – 200m run
30-20-10: Pull ups-Chest to Bar Pull ups-Bar muscle ups
*scale to hardest version of pull up, but increase difficulty each round
Coaches notes: Swim skill is to practice the movement of flip turns and backstroke. Allow athletes to get comfortable flipping in the water with a full front flip. Swim WOD focus is maintain even speed and technique on the swim under fatigue.
WARM UP
3 rounds:
10 meter butt kickers
10 meter high knees
10 meter sprinters lunge with rotation
10 hanging shrugs
SKILL
Ring muscle up prep
*10:00 drills and mobility
WORKOUT OF THE DAY
EMOTM til failure:
-
1 ring muscle up
-
2 thruster
-
3 burpees over bar
RX: (115/75)
55+: (95/65)
Lv2: (135/95)
*Add 1 RMU, 2 thrusters, and 3 burpee over bar every round til failure.
Foundations(X)
SKILL
Deadlift
5 x 5
WORKOUT
For time:
100 meter ski
10 burpees
200 meter ski
15 burpees
300 meter ski
20 burpees
400 meter ski
25 burpees
300 m ski
20 burpees
200 meter ski
15 burpees
100 meter ski
10 burpees
*20:00 time cap.
WARM UP
3 x rolling 100m row
*Every meter +/- target equals 2 lunges and 1 burpee
SKILL
Barbell Bulgarian split squat
10-8-6-4-2 each leg
*Build to heaviest
WORKOUT OF THE DAY
20:00 AMRAP:
500 meter row
15 push ups
20 alternating hang db snatches
RX: (50/35)
55+: (40/30)
Foundations(X)
SKILL
DB push press
5 x 5
WORKOUT
Complete 8 tabata rounds for each exercise:
Goblet squat
Hanging knee raises
Ice skaters
Broad jump
WARM UP
10:00 handball
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
For time with partner:
100 synchro alternating hang db snatch
50 synchro burpees over db
RX: (50/35)
*Teammates should each have their own db and face each other.
Partition work any way. 15:00 time cap.
WARM UP
5:00 overhead mobility
3 rounds:
10 kip swings
10 air squats
10 muscle cleans
SKILL
EMOTM 10:00:
3 oh squats
RX: (135/95)
55+: (115/75)
Lv2: (185/125)
WORKOUT OF THE DAY
20:00 AMRAP:
200 meter run
1 wall walk
1 power clean
1 toe to bar
RX: (185/125)
55+: (135/95)
Lv2: (225/155)
*Add one rep per exercise every round. Score total reps completed.
Foundations(X)
SKILL
Sumo deadlift
5 x 5
WORKOUT
5k row or ski for time
WARM UP
Set up for workout and do 5 repetitions of each movement
SKILL
N/A
WORKOUT OF THE DAY
“Team 1776”
For Time (in a Team of 3)
*Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together. 50:00 time cap.
The only requirements are that the team complete 1,776 total repetitions, with not more than 200 reps of any single movement, and each team member must complete at least 10 reps of each movement.
Score is the time it takes to complete the full workout.
