MONDAY

PERFORMANCE

Warm-Up — 0:00-15:00

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

B. Every 90 Seconds For 8 Sets:

Sets 1-6: AMRAP (-2) Strict Chest to Bar Pull Ups

Sets 7-8: AMRAP (-1) 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 — 38:00-55:00

C. 17 Minute AMRAP

12 Toes to Bar

8 Thrusters (95/65)

17/12 Row Calories

Training notes:

• This workout will be a long slog. Break the toes to bar and thrusters early and often. The sets may seem doable, yet 17 minutes of work will challenge your volume tolerance on these movements.
• Thruster weight should be light enough to be able to do the set unbroken multiple times if you wanted, although breaking the reps may be in your best interest.

Clean-up — 55:00-60:00

FITNESS

B. Every 90 Seconds For 8 Sets:

Sets 1-6: AMRAP (-2) Banded Pull Ups

Sets 7-8: AMRAP (-1) Banded Pull Ups

C. 17 Minute AMRAP

12 Hanging Knee Raises

8 Thrusters

12/9 Row Calories

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 Power Snatch + 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. 5 Rounds For Time:

6 Squat Snatches (135/95)

6 Ring Dips

200 Meter Run

Training notes:

• 12 minute time cap.
• Squat snatch weight should be light enough to complete the set of 6 in :45 or less.

Clean-up — 55:00-60:00

FITNESS

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

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

C. 5 Rounds For Time:

6 Snatches

6 Ring Pushups

200 Meter Run

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: 5 Back Squats

+

3 Sets: 7 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:

18/13 Assault Bike Calories

18 Power Cleans (155/105)

18 Toes to Bar

18/13 Assault Bike Calories

18 DB Front Rack Reverse Lunges (50s/35s)

18 Box Burpee Jump Overs (24"/20")

Training notes:

• 10 minute time cap
• Power clean weight should be light enough to do a rep every 7-8 seconds.
• Scale the bike calories if the effort takes longer than 1:15.

Clean-up — 55:00-60:00

FITNESS

B. Take 20 Minutes to Complete:

4 Sets: 5 Back Squats

+

3 Sets: 7 Back Rack Reverse Lunges (Each)

C. For Time:

13/9 Assault Bike Calories

18 Power Cleans

18 Ab Mat Sit Ups

13/9 Assault Bike Calories

18 DB Front Rack Reverse Lunges

18 Box Burpee Jump Overs

THURSDAY

PERFORMANCE

Warm-Up — 00:00-20:00

Hyrox, Ski Capacity — 20:00-52:00

B. Every 6 Minutes for 36 Minutes

1. 800 Meter Run
2. 500 Meter Ski/Row + 300' Farmer Carry (70/53)
3. 25 Wall Balls (20/14) + 100' Burpee Broad Jumps + 25 Wall Balls

Training notes:

• Aim for unbroken wall balls or two medium size sets.
• Ski is preferred erg on part 2. Split into groups and alternate throughout to ensure as many opportunities to ski as possible.
• Scale the run to 600 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:

6 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 — 40:00-55:00

C. 3 Sets:

4 Minute AMRAP

500/450 Meter Row

25 Thrusters (45/35)

Max Pull Ups in Remaining Time

Rest 1:30 Between Sets

Training notes:

• 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:

6 Bench press

C. 3 Sets:

4 Minute AMRAP

450 Meter Row

25 DB Thrusters

Max Ring Rows in Remaining Time

Rest 1:30 Between Sets

SATURDAY

PERFORMANCE

Warm-Up — 0:00-20:00

Partner Workout — 20:00-50:00

B. 30 Minute AMRAP (W/Partner)

Buy in:

30 Wall Walks

Into:

40 Box Jump Overs (24"/20")

50 KB Swings (70/53)

600 Meter Run

50 Burpees Over Bar

40 Power Snatches (95/65)

Training notes:

• Run together, split the rest.

FITNESS.

B. 30 Minute AMRAP (W/Partner)

Buy in:

30 Scaled Wall Walks

Into:

40 Box Jump Overs

50 KB Swings

400 Meter Run

50 Burpees Over Bar (No Push Up)

40 Power Snatches

HYROX

(W/Partner)

15 Minute AMRAP

1000 Meter Run

50 Single DB Box Step Ups (50/35) (24"/20")

500 Meter Row

50 Box Jumps (24"/20")

Rest 3 Minutes

15 Minute AMRAP

400 Meter Run

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

Rest 3 Minutes

10 Minute AMRAP

200 Meter Run

200 Meter Farmer Carry (53s/35s)

Training notes:

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