Monday Strength:

Hanging Kipping Gymnastics Skill/Volume

This day will be allocated skill work time for those that are trying to learn the next skill, or if you have been just flopping around the bar lately in met cons. It's time to tighten that up! If you already have all the skills, we will work on weighted pull up strength to start the cycle, and move through adding volume and endurance on the latter half of the cycle. We will test 20 sets of unbroken chest to bar pull pps to finish the cycle.

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​Monday Conditioning:

Upper Body Grinders

Expect the workouts to be longer and heavier with an upper body bias. These workouts will still have a full body aspect, but most likely upper body limiting/challenged.

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​Tuesday Strength:

Snatch Technique

Hang positions and pauses will be the flavor of this cycle. Working from the hang is helpful in the fact that we can reduce the chances of the pull off the floor to put us in a bad position. Pauses are another way to ensure better positions, and building more strength in those positions.

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​Tuesday Conditioning:

Snatch Battery

Let's perform what we previously just practiced here. Battery refers to the ability to keep snatching moderately heavy to heavy weights under less than optimal recovery times. Interval based snatch work mixed with running and other cardio type CrossFit movements will be mixed together for our conditioning.

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​Wednesday Strength:

Athlete Day

Let's jump around, let's work on power, let's be athletes. We will test your standing broad jumps by the end of the cycle (SLSC standard). You can expect some uni-lateral strength paired with plyometric style training.

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​Wednesday Conditioning:

High Turnover Condittioning

Long sweat session vibes. Lots of reps and leg endurance will be the challenge of these met cons. Expect things like burpees, wall balls, rowing, double unders etc.

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​Thursday HYROX:

Partner Interval Based Workouts

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HYROX is coming to Chicago Feb. 2027. Many folks that may have an interest in trying their first HYROX will possibly be looking into a duo race, it is a similar, but noticeably different style of fitness with the "you go, I go" approach. The intention of this cycle is to work at higher intensities than we have in previous HYROX cycles, but with more intentional rest in between work intervals.

Friday Strength:

Deadlift Variations

We will begin the cycle with snatch grip deadlifts to compliment our snatch technique work on Tuesdays. Eventually we will ramp up into conventional deadlifts while tapering off of the snatch grip deadlift volume.

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​Friday Conditioning:

Classic CrossFit

Keeping our lift and throwdown Friday vibes, this seems to be going well so let's keep this idea of doing a main lift + "scrimmage" CrossFit. Expect 8-12 minute "For Time" type workouts with a blend of weightlifting, gymnastics and monostructual moves.
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TLDR Recap:

SLSC Standard tests this cycle

20 Sets of 5 Unbroken Chest to Bar Pull Ups

1RM Snatch

Broad Jump

QF 24.2

1RM Deadlift