MONDAY

PERFORMANCE

Warm-Up — 0:00-15:00

Strict Pull Up Endurance — 15:00-25:00

B. 10 Minute AMRAP

32 Double Unders

16 Air Squats

4 Strict Chest to Bar Pull Ups

Training notes:

• Scale to a smaller number of double unders if you cannot do repetitive sets of 32 unbroken, or go to single unders, the goal is to basically not stop moving the whole 10 minutes.
• 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. 15 Minute AMRAP

16/11 Row Cals

16 V-Ups

100' Double KB Farmer Carry (53s/35s)

16 Toes to Bar

100' Double KB Front Rack Walking Lunges (53s/35s)

Training notes:

• Expect major interference between every movement in this. Grip and midline will be the limiters, start with a conservative pace, as this will be a muscular endurance limiting workout.
• This workout it's okay to struggle through the sets, so not really going to list time caps per set.

Clean-up — 55:00-60:00

FITNESS

B. 10 Minute AMRAP

50 Single Unders

16 Air Squats

4 Banded Strict Chest to Bar Pull Ups

C. 15 Minute AMRAP

11/7 Row Cals

16 S/L V-Ups

100' Double KB Farmer Carry

16 Hanging Knee Raises

100' Double KB Front Rack Walking Lunges

TUESDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Power Snatch — 15:00-30:00

B. Take 15 Minutes to Complete:

3 Sets of:

3 Power Snatch

+

3 Sets of:

2 Power Snatch

Training notes:

• Build through the sets of 3, same weight across on 2's.
• The goal for today is to stack up a bunch of good hard reps, no misses.

Barbell Battery Workouts — 40:00-52:00

C. For Time:

1 Round:

21 Box Jump Overs (24"/20")

21 Thrusters (95/65)

Rest 1 Minute

2 Rounds:

15 Box Jump Overs

15 Power Cleans (115/85)

Rest 1 Minute

3 Rounds:

9 Box Jump Overs

9 Clean and Jerks (135/95)

Training notes:

• 12 minute time cap.
• The built in rest is a variable that brings the pace much faster than you want to. The first round should be a sprint.
• Change your weights during the rest, the final bar weight should be still moderately light.

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Complete:

3 Sets of:

3 Power Snatches

+

3 Sets of:

2 Power Snatches

C. For Time:

1 Round:

21 Box Jump Overs

21 Thrusters

Rest 1 Minute

2 Rounds:

15 Box Jump Overs

15 Power Cleans

Rest 1 Minute

3 Rounds:

9 Box Jump Overs

9 Clean and Jerks

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: 3,3,2,2 Back Squats

+

3 Sets: 8 DB RFE 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 — 45:00-55:00

C. For Time:

30/24 Assault Bike Calories

30 Handstand Pushups

30 Alt. DB Snatch (50/35)

30 Pushups

Training notes:

• 10 minute time cap
• Besides the handstand push ups, there should be aggressive pacing here. Scale the hspu (reps or movement) so they take no longer than 3 minutes to complete.

Clean-up — 55:00-60:00

FITNESS

B. Take 20 Minutes to Complete:

4 Sets: 3,3,2,2 Back Squats

+

3 Sets: 8 DB RFE Split Squats (Each)

C. For Time:

24/18 Assault Bike Calories

30 DB Push Press

30 Alt. DB Snatch

30 Kneeling Pushups

THURSDAY

PERFORMANCE

Warm-Up — 00:00-20:00

Hyrox, Ski Capacity — 15:00-55:00

B. 40 Minute AMRAP (W/Partner)

1000 Meter Run

1000 Meter Ski/Row

1000 Meter Run

300' Burpee Broad Jump

Training notes:

• Split the ski and burpees, run together.
• Expect run paces to be slower than previous weeks, considering there is not rest between movements.

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: 3 Bench Press (Pause Reps)

+

2 Sets of: 4-6 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. 2 Sets:

7 Minutes:

1000 Meter Row

Into AMRAP in Remaining Time:

5 Thrusters (75/55)

3 Pull Ups

Rest 2 Minutes Between Sets

Training notes:

• Control the row pace, push the thruster and pull up rounds hard.
• Expect between 2-3 minutes to work on thrusters and pull ups.
• "Jackie" is a Girl (Benchmark) CrossFit WOD that looks like:

For Time:

1000 Meter Row

50 Thrusters (45/35)

30 Pull Ups

Training notes:

• The goal for today is to get a general feel for how long a 1000 meter row takes you, and also how your body performs after.
• The row pace should be generally moderate, aim to push the pace on the thrusters and pull ups.

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Complete:

3 Sets of: 3 Bench Press (Pause Reps)

+

2 Sets of: 4-6 Bench Press Reps

C. 2 Sets:

7 Minute AMRAP

850 Meter Row

Into AMRAP in Remaining Time:

5 Thrusters

3 Ring Rows

Rest 2 Minutes Between Sets

SATURDAY

PERFORMANCE

Warm-Up — 0:00-20:00

Partner Workout — 25:00-55:00

B. 30 Minute AMRAP (W/Partner)

600 Meter Run

50 Air Squats

40 Push Ups

30 Double DB Hang Cleans (50s/35s)

20 Deadlifts (245/165)

10 Wall Walks

Training notes:

• Run together, split the rest.
• Cleans can be power.
• Deadlift should be moderately heavy but doesn't completely stop you in your tracks.

FITNESS.

B. 30 Minute AMRAP (W/Partner)

600 Meter Run

50 Air Squats

40 Kneeling Push Ups

30 Double DB Hang Cleans

20 Deadlifts

10 Scaled Wall Walks

HYROX

(W/Partner)

4 Rounds For Time:

600 Meter Run

40 Atl. DB Snatch (50/35)

40 Wall Balls

500 Meter Row

Training notes:

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

SUNDAY

PERFORMANCE

Warm-Up — 00:00-20:00

Hyrox, Leg Endurance — 15:00-54:00

B. Every 6 Minutes for 18 Minutes

400 Meter Run

17 Wall Balls (20/14)

200 Meter Run

Rest 3 Minutes

18 Minute AMRAP

100' Sled Push/Pull

100' DB Back Rack Walking Lunges (35/25)

10 Burpee Pull Ups

Training notes:

• One group can do the first interval piece while the next can do the AMRAP in order to let the most people use the sleds as possible.

Clean-up — 55:00-60:00