MONDAY

PERFORMANCE

Warm-Up — 0:00-15:00

Strict Pull Up Strength/Endurance — 15:00-27:00

B. Every 2 Minutes For 6 Sets:

AMRAP (-2) Strict Chest to Bar Pull Ups

Training notes:

• Leave two reps in the tank at the end of each set. Add a band to assist if your set numbers fall below 4.
• The goal of this progression is to be able to increase your strict pull up repeatability. We will test the 5 minute AMRAP of strict chest to bar pull ups at the end of this cycle.

Grinder Workout — 40:00-55:00

C. 15 Minute AMRAP

18/13 Assault Bike Calories

6 Wall Walks

9 Sandbag Squats (150/100)

Training notes:

• This workout will be a long slog. The bike pace should be moderate, and take under 1:20 to complete.
• Sandbag squats can be done any style, bear hug or on the back.
• Wall walks and sb Cleans should take around 1:30 to complete each (cap at 2 min per set). Scale as needed.

Clean-up — 55:00-60:00

FITNESS

B. Every 2 Minutes For 6 Sets:

AMRAP-2 Strict Banded Pull Ups

C. 15 Minute AMRAP

13/9 Assault Bike Calories

6 Scaled Wall Walks

9 Sandbag Cleans Squats

TUESDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Power Snatch Technique — 15:00-30:00

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

Snatch High Pull + Low Hang Snatch High Pull + Low Hang Power Snatch

Training notes:

• This cycle will lead to a 1 rep max power snatch to test.
• The focus of this complex is to keep the bar close as you extend and get the bar vertical on the high pulls. Carry that over into your low hang power snatch.

Barbell Battery Workouts — 40:00-52:00

C. 3 Rounds For Time:

8 Ground to Overhead (115/85)

200 Meter Run

8 Shoulder to Overhead (115/85)

8 Lateral Burpees Over Bar

Training notes:

• 12 minute time cap.
• Ground to Overhead is what it sounds like, barbell needs to start on the ground and the rep is finished when the bar is over the head locked out. This means you can do any variation of clean and jerk or snatch.

Clean-up — 55:00-60:00

FITNESS

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

Snatch High Pull + Low Hang Snatch High Pull (1+2)

C. 3 Rounds For Time:

8 Ground to Overhead

200 Meter Run

8 Shoulder to Overhead

8 Lateral Burpees Over Bar (No Push Up)

WEDNESDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Back Squat + Reverse Lunge Volume — 15:00-35:00

B. Take 20 Minutes to Complete:

4 Sets: 6 Back Squats

+

3 Sets: 8 Back Rack Reverse Lunges (Each)

Training notes:

• The last 6 minutes should be allocated towards Lunges.

• Build on the first 2 squat sets, the last 2 sets should be consistent across.

Sprint Chippers — 45:00-55:00

C. For Time:

30/24 Row Calories

30 Toes to Bar

100 Double Unders

30 Box Jump Overs (24"/20)

30/24 Row Calories

Training notes:

• 10 minute time cap
• The target time for each individual set is about 90 seconds. Some of these movements may be feasible for you and others you will lose time. This should be a fast paced wod with fast breaks and transitions.

Clean-up — 55:00-60:00

FITNESS

B. Take 20 Minutes to Complete:

4 Sets: 6 Back Squats

+

3 Sets: 8 Back Rack Reverse Lunges (Each)

C. For Time:

24/18 Row Calories

30 Ab Mat Sit Ups

150 Single Unders

30 Box Jump Overs

24/18 Row Calories

THURSDAY

PERFORMANCE

Warm-Up — 00:00-20:00

Hyrox — 20:00-52:00

B. Every 4 Minutes for 32 Minutes

1. 600 Meter Run
2. 400 Meter Ski or 500 Meter Row

Training notes:

• Today's focus is building a running base after a long winter.
• Ski is preferred erg on part 2. Split into two groups and alternate throughout to ensure as many opportunities to ski as possible.
• Scale the run to 400 meters if you cannot run an 8 minute mile.

Clean-up — 55:00-60:00

FRIDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Bench Press Volume — 15:00-30:00

B. Take 15 Minutes to Complete 5 Sets of:

8 Bench press

Training notes:

• This cycle will lead to a 1 rep max of bench press

• Build into your third set and keep sets 3,4, and 5 at the same weight. Aim to leave 2-3 reps in the tank at the end of each set. If you overshoot it, go down in weight to keep the 2-3 reps left in the tank.

Jackie Progression — 45:00-55:00

C. For Time:

21/15-18/13-15/11-12/9-9/7

Row Calories

10-8-6-4-2

Dumbbell Thrusters (40s/30s)

Pull Ups

Training notes:

• 10 minute time cap.

• Start at a moderate pace, and increase as the workout develops

• Prioritize quickly finishing thrusters.

• "Jackie" is a Girl (Benchmark) CrossFit WOD that looks like:

For Time:

1000 Meter Row

50 Thrusters (45/35)

30 Pull Ups

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Complete 5 Sets of:

8 Bench press

C. For Time:

15/13-13/11-11/9-9/7-7/5

Row Calories

10-8-6-4-2

Dumbbell Thrusters

Rings Rows

SATURDAY

PERFORMANCE

Warm-Up — 0:00-20:00

Partner Workout — 20:00-50:00

B. 30 Minute AMRAP (W/Partner)

600 Meter Run

30 Deadlifts (225/155)

30 Lateral Burpees Over Bar

200 Double Unders

30 Hand Stand Push Ups

Training notes:

• Run together, split the rest.

FITNESS.

B. 30 Minute AMRAP (W/Partner)

400 Meter Run

30 Deadlifts

30 Lateral Burpees Over Bar (No Push Up)

300 Single Unders

30 DB Push Press

HYROX

(W/Partner) 40 Minute AMRAP

12 Minute AMRAP

600 Meter Run

40 Deadlifts (135/95)

40 Burpees Over Bar

Rest 3 Minutes

12 Minute AMRAP

100 Wall Balls (14/10) (10'/9')

1000 Meter Row

Rest 3 Minutes

12 Minute AMRAP

600 Meter Run

200 Meter Farmer Carry (53s/35s)

Training notes:

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