WARM UP
FOLSOM/RANCHO:
1 mile run
SACRAMENTO/ROCKLIN/WHITNEY:
3 rounds:
10 calorie bike
10 meter walking lunge
10 alternating sprinters lunge
SKILL
FOLSOM/RANCHO:
8×25 yard swims (15 strokes Folsom), :45 seconds rest between efforts
Odd 25s fast effort freestyle
Even 25s easy effort backstroke
ROCKLIN/SACRAMENTO/WHITNEY:
5×5 DB Bulgarian split squats (per leg)
*Build to heavy for the day.
WORKOUT OF THEE DAY
FOLSOM/RANCHO:
For time
200 yard swim (120 strokes Folsom)
1 min hollow hold – can break, but accumulate 1 min total
200 yard swim (120 strokes)
1 min front plank (again, just accumulate)
200 yard swim (120 strokes)
SACRAMENTO/ROCKLIN/WHITNEY:
16 min EMOM
Odd – (15/12) cal bike
Even – (15) burpees
*Score total reps completed.
Coaches notes week 11
Swim skill is designed to focus on repeating fast efforts with recovery between each round. Swim WOD is meant to test swim endurance under core fatigue. Dryland WOD looks to have athletes sustain a high heart rate for an extended period of time.