MONDAY

PERFORMANCE

Warm-Up — 0:00-15:00

Strict Pull Up Endurance — 15:00-20:00

B. Every 30 Seconds for 5 Minutes

1-5 Strict Chest to Bar Pull Ups

Training notes:

• Aim for a rep scheme that will allow for consistency across most, if not all sets.
• The goal of this is not to burn out quickly and the last 2-3 minutes you barely can do anything. Chop this up to repeatable sets.
• 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 — 35:00-53:00

C. For TIme:

800 Meter Run

30 Sandbag Cleans (150/100) (To The Shoulder)

10 Rope Climbs

800 Meter Run

• Partition Sandbag Cleans and Rope Climbs However

Training notes:

• 18 minute time cap.
• This workout has an extended cap, if you can run around a 10 minute mile, I suggest running the full 800 meters.
• Divide the reps of the sand bag cleans and rope climbs into a number that allows minimal time staring at the equipment.
• Remember you can always scale rope climbs like wall walks, going half way up then down is better practice than lying to stand.

Clean-up — 55:00-60:00

FITNESS

B. Every 30 Seconds for 5 Minutes

1-5 Banded Strict Chest to Bar Pull Ups

C. For TIme:

800 Meter Run

30 Sandbag Cleans (To The Shoulder)

20 Lying to Stand Rope Climbs

800 Meter Run

• Partition Sandbag Cleans and Rope Climbs

TUESDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Power Snatch — 15:00-30:00

B. Take 15 Minutes to Complete:

5-7 Sets of:

2 Power Snatch

Training notes:

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

Barbell Battery Workouts — 40:00-52:00

C. 8 Rounds For Time:

5 Hang Power Cleans (135/95)

40 Double Unders

Training notes:

• 12 minute time cap.
• Grip fatigue between the two exercises will become a limiter, but the sets are small enough to keep sets mainly unbroken. Be mindful and intentional with transitions.

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Complete:

5-7 Sets of:

2 Power Snatches

C. 8 Rounds For Time:

5 Hang Power Cleans

60 Single Unders

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: 3,2,3,2 Back Squats

+

3 Sets: 6 DB RFE Split Squats (Each)

Training notes:

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

• Waveload throughout back squats.

Sprint Chippers — 45:00-55:00

C. For Time:

50/35 Assault Bike Calories

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

30 Toes to Bar

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

Training notes:

• 10 minute time cap
• Cap the bike effort at 3 minutes, you should hold an comfortable threshold on the bike to start the workout.
• Scale to 20 toes to bar if your max unbroken set is less than 10.

Clean-up — 55:00-60:00

FITNESS

B. Take 20 Minutes to Complete:

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

+

3 Sets: 6 DB RFE Split Squats (Each)

C. For Time:

35/25 Assault Bike Calories

40 Wall Balls

30 Ab Mat Sit Ups

20 Burpee Box Jump Overs

THURSDAY

PERFORMANCE

Warm-Up — 00:00-20:00

Hyrox, Ski Capacity — 15:00-55:00

B. 40 Minute AMRAP (W/Partner)

600 Meter Run

50 Plate Ground to Overhead (35/25)

500 Meter Ski

50 Burpees to Plate

500 Meter Row

50 Overhead Plate Reverse Lunges (35/25)

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: 2 Bench Press (Pause Reps)

+

2 Sets of: 3-4 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 — 43:00-55:00

C. 3-3-4 Minute Intervals

18/12 Calorie Row

12 Thrusters (95/65)

Max Bar Muscle Ups in Remaining TIme

• Rest 1 Minute 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: 2 Bench Press (Pause Reps)

+

2 Sets of: 3-4 Bench Press Reps

C. 3-3-4 Minute Intervals

12/9 Calorie Row

12 Thrusters

Max Ring Rows in Remaining TIme

• Rest 1 Minute Rest Between Sets

SATURDAY

PERFORMANCE

Warm-Up — 0:00-20:00

Partner Workout — 25:00-55:00

B. 30 Minute AMRAP (W/Partner)

800 Meter Run

80 Pull Ups

60 Alt. DB Snatch (50/35)

40/30 Row Calories

60 Push Ups

80 Double Unders

Training notes:

• Run together, split the rest.

FITNESS.

B. 30 Minute AMRAP (W/Partner)

600 Meter Run

80 Ring Rows

60 Alt. DB Snatch

30/24 Row Calories

60 Kneeling Push Ups

120 Single Unders

HYROX

(W/Partner)

5 Rounds For Time:

600 Meter Run

100' DB/Sandbag Lunges (35/25)

100' Burpee Broad Jumps

200 Meter Farmer Carry (50/35)

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 — 15:00-55:00

B. Every 7 Minutes for 21 Minutes

600 Meter Run

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

200 Meter Run

Rest 3 Minutes

16 Minute AMRAP

500/450 Meter Row

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

20 V-Ups

Training notes:

• 600 Meter run should be completed in under 3:30, scale as needed.

Clean-up — 55:00-60:00