MONDAY

PERFORMANCE

Warm-Up — 0:00-15:00

Strict Pull Up Strength/Endurance — 15:00-23:00

B. EMOM5

AMRAP (-2) Strict Chest to Bar Pull Ups

Rest 1 Minute

Into

2 Minute AMRAP

Strict Chest to Bar Pull Ups

Training notes:

• You will be fatigued entering the 2 minute amrap, try doing sets close to half of what your emom sets were, with quicker recovery periods.
• 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.
• Check out the SLSC standards chart to develop a goal for you to aim for at the end of this cycle.

Grinder Workout — 35:00-55:00

C. Quarter Finals 26.4

For Time

1000 Meter Row

30 Clean and Jerks (135/95)

1000 Meter Row

30 Strict Hand Stand Pushups

Training notes:

• 20 minute time cap.
• Aim for consistent row splits.
• Steady singles for the clean and jerks, set of 30 should be completed in 2:30-5:00 minutes.
• There is much fitness to get through on this but ultimately this workout comes down to your ability to do shspu at the end. Pace accordingly.

UIC Partner Workout

12 Minute AMRAP (Split Reps With Partner)

18/13 Calories Row

18 Deadlifts

18 Wall Balls

Rest 3 Minutes

12 Minute AMRAP (Split Reps With Partner)

24 Alt. DB Hang Snatch

18 Burpees

12 Single DB Box Step Overs (20")

Training notes:

• This is the 6:30 PM WOD, we will have many guests during this class for a special team event joining us!
• Deadlift weight should be light enough to do 9 touch and go Reps before you switch with your partner.
• Use the same DB for both hang snatches and box step overs.

Clean-up — 55:00-60:00

FITNESS

B. EMOM5

AMRAP (-2) Banded Strict Chest to Bar Pull Ups

Rest 1 Minute

Into

2 Minute AMRAP

Banded Strict Chest to Bar Pull Ups

C. For Time:

1000 Meter Row

30 Clean and Jerks

1000 Meter Row

30 Pike Pushups

TUESDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Power Snatch Technique — 15:00-30:00

B. Take 15 Minutes to Complete:

3 Sets of:

2 Muscle Snatches

+

3 Sets of:

Snatch High Pull + Power Snatch

Training notes:

• Build though the muscle snatches into the next complex.
• Keep the bar close as you extend and get the bar vertical on the muscle snatches and high pulls. Carry that over into your low hang power snatch.

Barbell Battery Workouts — 40:00-52:00

C. For Time:

4 Rounds For Time

60 Double Unders

15 Toes to Bar

6 Front Squats (165/115)

Training notes:

• 12 minute time cap.
• Front squat comes from the floor. Squat clean counts as a repetition.
• Toes to bar should be completed in no less than 3 sets, scale accordingly.
• Barbell weight should be grindy but doable, hopefully you only have to clean it from the floor once.

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Complete:

3 Sets of:

2 Muscle Snatches

+

3 Sets of:

Snatch High Pull + Power Snatch

C. For Time:

4 Rounds For Time

100 Single Unders

20 Ab Mat Sit Ups

6 Front Squats

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: 5,5,4,4 Back Squats

+

3 Sets: 6 Barbell Split Squats (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:

20 Burpee Box Jump Overs (20")

20 DB. Box Step Ups (20") (50s/35s)

20/14 Assault Bike Calories

10 Wall Walks

Training notes:

• 10 minute time cap
• All genders 20" box height is RX (Move Faster)
• You should be hurting by the time you get to the wall walks.

Clean-up — 55:00-60:00

FITNESS

B. Take 20 Minutes to Complete:

4 Sets: 5,5,4,4 Back Squats

+

3 Sets: 6 Barbell Split Squats (Each)

C. For Time:

20 Burpee Box Jump Overs

20 DB. Box Step Ups

14/10 Assault Bike Calories

10 Scaled Wall Walks

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. 750/650 Meter Ski
3. 200' Sled Pull/Push + 300' Farmer Carry (70s/53s)

Training notes:

• The goal should be to get about 1:45-2:30 rest after each interval.
• The weight of the sled push/pull should allow you to get 50' completed in about :30-:45 at a time.
• 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 8-8:30ish 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:

3 Sets of: 5 Bench Press (Pause Reps)

+

2 Sets of: 6-8 Bench Press Reps

Training notes:

• Pause at the chest for 2 seconds.

• Build into your third set and keep sets 3,4, and 5 at the same weight.

Jackie Progression — 40:00-55:00

C. For Time:

500 Meter Row

25 Wall Balls (30/20)

15 Pull Ups

Rest 1 Minute

400 Meter Row

20 Wall Balls

12 Pull Ups

Rest 1 Minute

300 Meter Row

15 Wall Balls

9 Pull Ups

Training notes:

• 15 minute time cap.
• Start at a moderate pace, and increase as the workout develops
• "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:

3 Sets of: 5 Bench Press (Pause Reps)

+

2 Sets of: 6-8 Bench Press Reps

C. For Time:

450 Meter Row

25 Wall Balls

15 Ring Rows

Rest 1 Minute

350 Meter Row

20 Wall Balls

12 Ring Rows

Rest 1 Minute

250 Meter Row

15 Wall Balls

9 Ring Rows

SATURDAY

PERFORMANCE

Warm-Up — 0:00-20:00

Partner Workout — 20:00-50:00

B. 30 Minute AMRAP (W/Partner)

200 Double Unders

200 Meter Farmer Carry (53s/35s)

50/35 Assault Bike Calories

50 Burpees Over Bar

30 Power Cleans (135/95)

30 Toes to Bar

Training notes:

• Double Unders will fatigue forearms and shoulders on farmer carries.

FITNESS.

B. 30 Minute AMRAP (W/Partner)

300 Single Unders

200 Meter Farmer Carry

35/28 Assault Bike Calories

50 Burpees Over Bar (No Pushup)

30 Power Cleans

30 Hanging Knee Raises

HYROX

(W/Partner)

15 Minute AMRAP

1000 Meter Run

100' Sled Push

500/450 Meter Row

100' Sled Pull

Rest 3 Minutes

15 Minute AMRAP

400 Meter Run

100' Burpee Broad Jumps

Rest 3 Minutes

10 Minute AMRAP

200 Meter Run

100' Walking Back Rack Lunges

Training notes:

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