MONDAY

PERFORMANCE

Warm-Up — 0:00-15:00

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

B. Every 30 Seconds for 3 Minutes:

1-5 Strict Chest to Bar Pull Ups

Rest 2 Minutes

7 Minute AMRAP

1-2-3-4...

Strict Chest to Bar Pull Ups

100' KB Front Rack Carry (53s/35s)

Training notes:

• Make sure sets every 30 seconds are repeatable. Maybe try a rep count that would be on pace for a number you would like it hit in a 5 min AMRAP test.
• Expect a slow grinder pace on this amrap.
• 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 — 40:00-55:00

C. For Time:

80 DB Hang Squat Cleans (50s/35s)

20 Wall Walks

• Partition However

Training notes:

• 15 minute time cap.
• You can start on either exercise, and divide reps into sets that you think will work best for you.
• Hang cleans can be done with db's between or outside the legs.

Clean-up — 55:00-60:00

FITNESS

B. Every 30 Seconds for 3 Minutes:

1-5 Banded Strict Chest to Bar Pull Ups

Rest 2 Minutes

7 Minute AMRAP

1-2-3-4...

Ring Rows

100' KB Front Rack Carry

C. For Time:

80 DB Hang Squat Cleans

20 Scaled Wall Walks

• Partition However

TUESDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Power Snatch Technique — 15:00-30:00

B. Take 15 Minutes to Complete:

3-4 Sets of:

Muscle Snatches

+

3-4 Sets of:

Power Snatch

Training notes:

• Build though the muscle snatches and
• Keep the bar close as you extend and get the bar vertical on the muscle snatches . Carry that over to your power snatch.

Barbell Battery Workouts — 40:00-52:00

C. Quarter Finals 26.3

For Time:

3 Rounds

50 Double Unders

10 Deadlifts (225/155)

2 Rounds

50 Double Unders

10 Deadlifts (275/185)

1 Round

50 Double Unders

10 Deadlifts (315/225)

Training notes:

• 12 minute time cap.
• Scale the deadlift weight on the first barbell to a weight where you can do unbroken or a quick 2 sets.

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Complete:

3-4 Sets of:

Muscle Snatches

+

3-4 Sets of:

Power Snatch

C. For Time:

3 Rounds

75 Single Unders

10 Deadlifts

2 Rounds

75 Single Unders

10 Deadlifts (Increased Weight)

1 Round

75 Double Unders

10 Deadlifts (Increased Weight)

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: 4,4,3,3 Back Squats

+

3 Sets: 5 Barbell Split Squats (Each)

Training notes:

• The last 6 minutes should be allocated towards split squats.

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

Sprint Chippers — 45:00-57:00

C. Quarter Finals 26.1

For Time:

10 Shuttles Runs (25' Down, 25' Back)

20 Overhead Squats (115/85)

30 Lateral Burpees Over Bar

Rest 1 Minute

30 Lateral Burpees Over Bar

20 Overhead Squats (115/85)

10 Shuttle Runs (25' Down, 25' Back)

Training notes:

• 12 minute time cap
• Scale barbell to a weight you can do the first set unbroken, although a strategic break may be what you actually roll with.
• Go hard on the second set of overhead squats, legs should be wobbly by the time you hit the shuttle runs.

Clean-up — 55:00-60:00

FITNESS

B. Take 20 Minutes to Complete:

4 Sets: 4,4,3,3 Back Squats

+

3 Sets: 5 Barbell Split Squats (Each)

C. Quarter Finals 26.1

For Time:

10 Shuttles Runs (25' Down, 25' Back)

20 Front Squats

30 Lateral Burpees Over Bar (No Pushup)

Rest 1 Minute

30 Lateral Burpees Over Bar (No Pushup)

20 Front Squats

10 Shuttle Runs (25' Down, 25' Back)

THURSDAY

PERFORMANCE

Warm-Up — 00:00-20:00

Hyrox, Ski Capacity — 20:00-52:00

B. Every 7 Minutes for 35 Minutes

1. 1000 Meter Run
2. 1000 Meter Ski
3. 1000 Meter Run
4. 50 Wall Balls (20/14) (10'/9') + 300' Farmer Carry (70s/53s)
5. 50 Wall Balls + 200' Walking Lunges (Sandbags or 35/25 LB DB)

Training notes:

• The goal should be to get about 1:45-2:30 rest after each interval.
• Split wall balls into repeatable sets.
• Split into groups and alternate throughout to ensure as many opportunities to ski as possible.
• Scale the run to 800 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: 4 Bench Press (Pause Reps)

+

2 Sets of: 5-7 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 — 42:00-55:00

C. For Time:

1/.7 Mile Assault Bike

20 Toes to Bar

20 Snatches (95/65)

20 Toes to Bar

1/.7 Mile Assault Bike

Training notes:

• 13 minute time cap.
• This is a slight deviation from the specific Jackie progression, but the style of workout is similar as the test, meaning you should try to push the intensity on each movement and fly through the wod.
• 1 Mile on an assault bike can take around 2:30-4:00.

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Complete:

3 Sets of: 4 Bench Press (Pause Reps)

+

2 Sets of: 5-7 Bench Press Reps

C. For Time:

.7/.5 Mile Assault Bike

20 Ab Mat Sit Ups

20 Snatches

20 Ab Mat Sit Ups

.7/.5 Mile Assault Bike

SATURDAY

PERFORMANCE

Warm-Up — 0:00-20:00

Partner Workout — 20:00-52:00

B. 32 Minutes W/Partner)

Take 15 minutes to Work Up to a Heavy Power Snatch Single

• Share a Bar With Your Partner

Rest 2 minutes

15 Minute AMRAP

40 Clean and Jerks (95/65)

400 Meter Run

40 Box Jump Overs (24"/20")

Training notes:

• Welcome to your first Standard Saturday! This is a touch point on our current cycle to see where you are at with power snatches. Don't feel the pressure to PR, but just see how a heavy single works, and have some fun with it.
• Split the work, but run together.

FITNESS.

B. 32 Minutes (W/Partner)

Take 15 minutes to Work Up to a Heavy Power Snatch Single

• Share a Bar With Your Partner

Rest 2 minutes

15 Minute AMRAP

40 Clean and Jerks

400 Meter Run

40 Box Jump Overs

HYROX

(W/Partner)

15 Minute AMRAP

1000 Meter Run

1000 Meter Row

Rest 3 Minutes

15 Minute AMRAP

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

100' Burpee Broad Jumps

30 S/A DB Hang Clean and Jerks (50/35)

Rest 3 Minutes

10 Minute AMRAP

20 Assault Bike Calories

200 Meter Run

Training notes:

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

SUNDAY

PERFORMANCE

Warm-Up — 00:00-20:00

Hyrox, Leg Endurance — 15:00-53:00

B. Every 5 Minutes for 15 Minutes

200 Meter Run

12 Box Burpee Jump Overs (24"/20)

200 Meter Run

Rest 3 Minutes

20 Minute AMRAP

600 Meter Run

200' Walking Lunges

20 Push Ups

Training notes:

• The goal should be to get about 2 minutes rest after each interval.
• Walking lunges are bodyweight.

Clean-up — 55:00-60:00