WARM UP
3 rounds:
5 wall walks
10 kip swings
200 meter run
SKILL
EMOTM 10:00
1-5 meter handstand walk
*Athletes should alternate between forward, backward, and lateral directions.
WORKOUT OF THE DAY
3 rounds for time:
400 meter run
15 HSPU
5 bar muscle ups
1:00 rest
*Sprint stimulus. Scale gymnastics to most difficult version of each skill. Score total time.
Foundations(X)
SKILL
Shoulder mobility
*10:00 roll and stretch
WORKOUT
5k row for time
WARM UP
10:00 rock paper scissor WAR
*3 air squats + 3 ring rows every time you lose a battle.
Turkish get up
5 x 1 each side
WORKOUT OF THE DAY
For time with partner:
50 synchro pull ups
50 calorie bike
50 synchro kb swings
50 thrusters
50 synchro kb swings
50 calorie bike
50 synchro pull ups
RX: (24kg/16kg) (95/65)
55+: (16kg/12kg) (75/55)
*30:00 time cap.
Foundations(X)
SKILL
Deadlift technique
5 x 5
WORKOUT
“Death by 2 KB swing”
*EMOTM perform 2 additional kb swings until failure to complete.
WARM UP
1 mile run
SKILL
FOLSOM & RANCHO:
10×25 yard swim every :45 (Folsom 10x 15 strokes total- 8 out 7 back). Free style- Breath every 3 strokes the whole way (scale as needed)
SACRAMENTO/ROCKLIN/WHITNEY:
6x 1 min ski with :30 rest (75-80% effort)
WORKOUT OF THE DAY
FOLSOM & RANCHO:
15:00 AMRAP:
50 yard swim
(Folsom 50 strokes. 25 out and 25 back), then 3 burpees. Add 3 burpees every round 3,6,9,12 etc.
Lv2- free style with 1 breath every 3 strokes the whole time
SACRAMENTO/ROCKLIN/WHITNEY:
15:00 AMRAP:
250M row, 3 burpee pull ups adding 3 every round. 3,6,9,12 etc
ENDURANCE WOD (6pm FOLSOM)
Warm Up
400m run
20m toy soldiers
20m knee pulls
20m heel walks
20m High knees
20m Butt kickers
Skill
Sit up with med ball technique
*10:00 practice for speed and strength
WOD
Time Cap 30 Min
400m run
15 Cal Bike
400m run
20 Reverse Lunges 75/55
400m run
15 Cal Bike
400m run
20 Reverse Lunges 75/55
– Rest 2 Min –
500m row
50m Farmers Carry 32kg/24kg
500 ski
50m Farmers Carry 32kg/24kg
500m row
50m Farmers Carry 32kg/24kg
500 ski
50m Farmers Carry 32kg/24kg
WARM UP
3 rounds:
10 calorie row
10 push ups
10 hanging shrugs
*Keep warm up quick and get athletes to BMU practice, using some of those drills to act as additional warm up
SKILL
Bar muscle up technique
*10:00 practice
WORKOUT OF THE DAY
4 rounds for time:
1000 meter row
25 bench/floor press
RX: (3/4 BW)
55+: (1/2 BW)
Lv2: (BW)
*40:00 time cap.
Foundations(X)
SKILL
Back squat
5 x 5
WORKOUT
3 rounds for time:
400 meter run
1/2 mile bike
100 meter lunge
*25:00 time cap.
WARM UP
27 squat drill
3 rounds:
10 kip swings
10 good mornings
10 meter lunge and twist
SKILL
EMOTM 10:00:
1 front squat @ 90% 1RM clean
WORKOUT OF THE DAY
EMOTM 25:00:
-
5 push press
-
10 toes to bar
-
5 power clean
-
1 rope climb
-
10 glute ham raises or good mornings
RX: (135/95)
55+: (115/75)
Lv2: (185/125)
*Push press and power clean should be same weight and should be done from the floor. Score total reps completed.
Foundations(X)
SKILL
Push jerk technique
5 x 5
WORKOUT
20:00 AMRAP:
20 calorie ski
20 wall ball
20 abmat situp
*Score total reps completed.
