MONDAY

PERFORMANCE

Warm-Up — 0:00-15:00

Back Squat Strength — 15:00-30:00

B. Take 15 Minutes to Work Up to:

1 Heavy Set of 6 Back Squats

Training notes:

• Leave 2-3 reps in reserve on your top set.

• Accumulate 3-4 building sets working your way up.

Open Style Workouts — 40:00-53:00

C. For Time:

12-10-8-6-4-2 Snatches (75/55)

2-4-6-8-10-12 Burpees Over Bar

• 12/9 Row Calories Between Rounds

Training notes:

• 13 Minute time cap.
• Row pace should be moderate enough to where your pace on the snatches is not compromised.

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Work Up to:

1 Heavy Set of 6 Back Squats

C. For Time:

12-10-8-6-4-2 Snatches

2-4-6-8-10-12 Burpees Over Bar

• 9/7 Row Calories Between Rounds

TUESDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Double Under Skill Work/Capacity — 15:00-27:00

B. EMOM12

1. 12-15 Calorie Erg
2. 40-60 Double Unders

Training notes:

• Cap each set of double unders at :45. Use the ski Erg for the most challenging combination on this emom.

Gymnastics Bottleneck Workouts — 40:00-50:00

C. For Time:

9 S/A Devils Press (50/35)

12 Box Jump Overs (30"/24")

15 Toes to Bar

9 S/A Devils Press (50/35)

12 Box Jump Overs (30"/24")

15 Chest to Bar

9 S/A Devils Press

12 Box Jump Overs (30"/24")

15 Bar Muscle Ups

Training notes:

• 10 minute time cap
• Bar muscle ups will be a major bottleneck. If you can do some bar muscle ups, go ahead and do as many as you can before getting capped.
• This is a very tight time cap, the goal is to move fast and complete gymnastics in sets of 1-2, Devils press and bjo should take less than 1 minute to complete each individual set.

Clean-up — 55:00-60:00

FITNESS

B. EMOM12

1. :45-:60 Double Under Practice
2. Rest

C. For Time:

9 S/A Devils Press

12 Box Jump Overs

15 Hanging Knee Raises

9 S/A Devils Press

12 Box Jump Overs

15 Ring Rows

9 S/A Devils Press

12 Box Jump Overs

15 Renegade Rows

WEDNESDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Clean Technique — 15:00-30:00

B. Take 15 Minutes to Complete 5-7 Sets of:

Pause at Knee Power Clean + Front Squat

Training notes:

• Pause for 2-3 seconds before moving upward.

• Limit the weight used to ensure you can focus on quality movement. Think like 60-75% of your max.

Open Style Workouts — 40:00-54:00

C. 6 Minute AMRAP

9 Toes to Bar

6 Clean and Jerks (135/95)

3 Wall Walks

Rest 2 Minutes

6 Minute AMRAP

12 Toes to Bar

9 Deadlifts (185/125)

3 Wall Walks

Training notes:

• Push the pace on this, as the sets should be digestible, and the amrap is not very long.

• Target time for each round: 2:00 or less.

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Complete 5-7 Sets of:

Pause at Knee Power Clean + Front Squat

C. 6 Minute AMRAP

9 Hanging Knee Raises

6 Clean and Jerks

3 Scaled Wall Walks

Rest 2 Minutes

6 Minute AMRAP

12 Ab Mat Sit Ups

9 Deadlifts (Increase Weight)

3 Scaled Wall Walks

THURSDAY

PERFORMANCE

Warm-Up — 00:00-20:00

Hyrox — 20:00-55:00

B. 16 Minute EMOM

1. :45 Erg
2. 12 DB Back Rack Reverse Lunges (50/35)
3. :45 Erg
4. 100' DB Suitcase Carry (70/50) (Switch Arms at 50')

Rest 3 Minutes

16 Minute AMRAP

500 Meter Row

15 Double KB Deadlift (70s/53s)

15 Pushups

Training notes:

• Erg pace should be moderately tough, but allows you to get the lunges and suitcase carry in around :30.
• KBs are moderately heavy, a set of 15 might be tough to do in one set.

Clean-up — 55:00-60:00

FRIDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Gymnastics Pressing and Pulling — 15:00-30:00

B. EMOM15

1. 2-6 Strict Pullups
2. 2-6 Strict Handstand Pushups
3. 10-20 Ab Mat Sit Ups

Training notes:

• Prioritize strict pressing, if you can't do strict hspu, use an ab mat height that will allow to do shspu or negatives, or do Z press.

• Aim for consistent reps across on all 3 movements.

Interval Conditioning — 40:00-52:00

C. Every 3 Minutes for 4 Sets:

12/9 Assault Bike Calories

8 Thrusters (95/65)

12 Kettlebell Swings (53/35)

Training notes:

• Start at a moderate pace, and increase pace each round.

Clean-up — 55:00-60:00

FITNESS

B. EMOM15

1. 2-6 Banded Pullups
2. 2-6 Z Press
3. 8-15 Ab Mat Sit Ups

C. Every 3 Minutes for 4 Sets:

9/7 Assault Bike Calories

8 Thrusters

12 Kettlebell Swings

SATURDAY

PERFORMANCE

Warm-Up — 0:00-20:00

Open Workouts — 20:00-55:00

B. 26.1

Training notes:

FITNESS.

B. 26.1

HYROX

(W/Partner) 40 Minute AMRAP

66 Slam Ball Slams

55 Wall Balls (20/14) (10'/9')

44/30 Row Calories

33 Burpees to Target (6" Above Reach)

22 Strict Pull Ups

11 Shuttle Runs (50' Down, 50' Back)

Training notes:

• One partner works at a time, the other rests.