WARM UP
EMOTM 5:00:
:30 wall facing squat therapy
3 rounds:
5 muscle snatch
5 snatch balance
5 full snatch
SKILL
Snatch
3, 3, 2, 2, 1, 1, 1
*Build to heavy
WORKOUT OF THE DAY
15:00 AMRAP:
20 wall ball
2 bar muscle up
*Coach athletes to find a consistent pace and hold it throughout. Limit breaks to short intervals. Score total reps completed.
Foundations(X)
SKILL
Strict press
5 x 5
WORKOUT
10 x 100 meter sled sprints
*Rest 2:00 between efforts. Light to Medium weight on sled.
WARM UP
1 mile run
SKILL
8x25s (Folsom 15 strokes) on 30 seconds rest
2 easy, 4 moderate, 2 at ‘race 350 pace’
ROCKLIN/WHITNEY/SACRAMENTO:
Pegboard practice
*5 attempts
WORKOUT OF THE DAY
400 yards for time (Folsom 2 lengths of buoy line)
*buyout of 50 hollow rocks after time trial
ROCKLIN/WHITNEY/SACRAMENTO:
For time:
1600 meter ski
30 toes to rings
1600 meter row
30 abmat situps
3 mile bike
*30:00 time cap.
WARM UP
3 rounds:
10 Russian kb swing
10 goblet squat
10 alternating sprinter lunge with rotation
SKILL
Turkish getups
5 x 3 each arm
WORKOUT OF THE DAY
For time:
21-15-9 alternating hang DB snatch
3-2-1 rope climb
into
21-15-9 DB oh squat
3-2-1 rope climb
RX: (50/35)
55+: (40/30)
Lv2: (70/50)
*OH squats can be done on either arm, switching when necessary. 18:00 cap.
Foundations(X)
SKILL
Back squat
5 x 5
WORKOUT
“Death by….”
1 toe to bar + 2 lunges
*Athletes perform 1 toe to bar and 2 lunges in the first minute, then 2 toes to bar and 4 lunges in the second… etc until failure to finish.
ENDURANCE WOD
Rx – 70 Min Time Cap
2k Row –
Then
3 Rounds of 600m Run 15 Kb Swings 53/35 20 Ring Rows 25 Box Step Overs
Then
2K Ski
Then
3 Rounds of 600m Run 20m Walking Lunge W/ Kb 53/35 20 Push Ups 10 Burpee Over Box
Then 3 Mile Bike
Then
3 Rounds of
600m Run
20 Kb Squats 53/35 10 Burpee Pull Ups 20 Wall Balls 20/14
Sc – 45 Min Time Cap
1k Row
Then
2 Rounds of 600m Run 15 Kb Swings 53/35 20 Ring Rows 25 Box Step Overs
Then 1K Ski
Then
2 Rounds of 600m Run 20m Walking Lunge W/ Kb 53/35 20 Push Ups 10 Burpee Over Box
Then 1.5 Mile Bike
Then
2 Rounds of
600m Run
20 Kb Squats 10 Burpee Pull Ups 20 Wall Balls 20/14
WARM UP
3 rounds:
3 snatch pull
3 high pull
3 muscle snatch
3 power snatch
3 snatch balance
3 full snatch
SKILL
Snatch balance + oh squat
5 x 3, not for load
WORKOUT OF THE DAY
E2MOTM 30:00:
1 snatch + 1 hang snatch + 1 oh squat
*Build to heaviest weight for the complex.
Foundations(X)
SKILL
Push jerk
5 x 5
WORKOUT
For time with partner:
30 synchro step ups
30 calorie row (shared)
30 synchro push ups
30 calorie row (shared)
30 synchro toes to bar
30 calorie row (shared)
30 synchro kb swings
30 calorie row (shared)
*25:00 time cap.
