Hey everyone, sorry for the error but the previous programming email included the previous week's training. See below for the correct programming for this week. Sorry again for the inconvenience!

MONDAY

PERFORMANCE

Warm-Up — 0:00-15:00

Toes to Bar Practice/Repeatability — 15:00-25:00

B. EMOM10

3-8 Toes to Bar

Training notes:

• Aim for a rep scheme that will allow for consistency across all sets, which means the first 3-4 should feel pretty easy. This EMOM is a baseline for the upcoming weeks that will involve movements that will be paired and interfere with toes to bar.
• If you have "some" but not many toes to bar, some focus on technique in the 10 minutes can be helpful, along with strength building exercises can be completed during this time.

Murph Prep — 35:00-55:00

C. 20 Minute AMRAP

400 Meter Run

15 Pull Ups

15 Air Squats

200 Meter Run

15 Push Ups

15 Air Squats

Training notes:

• Besides pull ups, this workout should be pretty high turnover without much rest.
• Practice good standards with full depth, and lockouts on both air squats and push ups.

Clean-up — 55:00-60:00

FITNESS

B. Take 10 Minutes to Practice Toes to Bar

C. 20 Minute AMRAP

400 Meter Run

15 Ring Rows

15 Air Squats

200 Meter Run

15 Kneeling Push Ups

15 Air Squats

TUESDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Shoulder to Overhead Technique — 15:00-30:00

B. Take 15 Minutes to Complete:

4 Sets of 4 Push Press

+

3-5 Sets of 6 Touch N Go Push/Power Jerk

Training notes:

• Work quickly through the sets of push press and build into the sets of push/power jerk.
• Touch N Go push/power jerk means as the barbell comes down to the shoulders after the previously completed rep, you absorb the weight with bent knees and immediately extend into the next rep.
• This will suppress overall weight lifted, but allows you to work at a much quicker rate with moderate weights.

Sprint Couplets — 45:00-55:00

C. For Time:

24/18 Row Calories

22 KB Swings (53/35)

20/14 Row Calories

18 KB Swings

16/12 Row Calories

14 KB Swings

12/10 Row Calories

10 KB Swings

8/6 Row Calories

6 KB Swings

Training notes:

• 10 minute time cap.
• KB Swings are American style standard.
• Prioritize unbroken sets of KB swings and row pace will be secondary.

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Complete:

4 Sets of 4 Push Press

+

3-5 Sets of 4 Push/Power Jerk

C. For Time:

18/14 Row Calories

22 KB Swings

14/12 Row Calories

18 KB Swings

12/10 Row Calories

14 KB Swings

10/8 Row Calories

10 KB Swings

8/6 Row Calories

6 KB Swings

WEDNESDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Squat Clean Technique — 15:00-30:00

B. Take 15 Minutes to Complete:

5-7 Sets of 4 Hang Squat Cleans

Training notes:

• Hang from above the knee.

• Prioritize speed getting under the bar, use weights that you can use good technique and move quickly with.

High Turnover Intervals — 38:00-55:00

C. Work: 5,4,3,2 Minutes

AMRAP

3 Wall Walks

6 Hang Cleans (115/85)

9 Burpees Over Bar

12 V-Ups

• Rest 1 Minute Between Sets

Training notes:

• With decreasing work time, the goal should be to increase work rate as the workout develops.
• Use the first 5 minute interval to determine a smooth transition pace, think "work smooth and steady", not racing.

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Complete:

5-7 Sets of 4 Hang Squat Cleans

C. Work: 5,4,3,2 Minutes

AMRAP

3 Scaled Wall Walks

6 Hang Cleans

9 Burpees Over Bar

12 Single Leg V-Ups

• Rest 1 Minute Between Sets

THURSDAY

PERFORMANCE

Warm-Up — 00:00-20:00

Hyrox, Running Focus — 15:00-55:00

B. 18 Minute AMRAP

800 Meter Run

• Recover/Easy Row Until Ready to Repeat

Rest 3 Minutes

12 Minute AMRAP

18/12 Row Calories

18 Wall Balls (20/14)

Training notes:

• Running about 3 sets is the goal for this first AMRAP. Scale to 600 meters if 800 takes more than 4:30 on your first run. (run 800 first no matter what though).
• The test for this cycle will be a 1 mile run for time. This is an SLSC Standard Test: Bronze Sub 9:00, Silver Sub 8:00, Gold Sub 7:00, Platinum Sub 5:30

Clean-up — 55:00-60:00

FRIDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Deadlift Volume — 15:00-30:00

B. Take 15 Minutes to Complete:

5-7 Sets of 6 Touch N Go Deadlifts

Training notes:

• Avoid slamming the bar to the ground, maintain your brace and tension in posterior throughout the lift.

• Build into your third set and keep sets 3 onward at the same weight.

Classic Crossfit — 43:00-55:00

C. 6 Rounds For Time:

40 Double Unders

8 Handstand Push Ups

12 Alt. DB Snatches (50/35)

Training notes:

• 12 minute time cap.
• This workout will be very shoulder heavy.
• Depending on handstand push up efficiency, this workout can be a fast paced burner if you have the capacity for it. Otherwise, you should build your plan around the hspu.

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Complete:

5-7 Sets of 6 Touch N Go Deadlifts

C. 6 Rounds For Time:

60 Single Unders

8 DB Push Press

12 Alt. DB Snatches

SATURDAY

PERFORMANCE

Warm-Up — 0:00-20:00

Partner Workout — 25:00-55:00

B. 30 Minute AMRAP (W/Partner)

48 Goblet Squats (50/35)

48 Push Ups

48 Toes to Bar

48 S/A Overhead Reverse Lunges (50/35)

400 Meter Run

Training notes:

• Run together, split the rest.

FITNESS.

B. 30 Minute AMRAP (W/Partner)

48 Goblet Squats

48 Kneeling Push Ups

48 Ab Mat Sit Ups

48 Goblet Reverse Lunges

400 Meter Run

HYROX

(W/Partner)

18 Minute AMRAP

600 Meter Row

30 Burpees Over Rower

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

Rest 3 Minutes

18 Minute AMRAP

600 Meter Run

30 Goblet Squats (50/35)

60 Push Ups

Training notes:

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

SUNDAY

PERFORMANCE

Warm-Up — 00:00-20:00

Hyrox — 15:00-55:00

B. Every 8 Minutes for 40 Minutes Alternating Between:

1. 400 Meter Run + 500 Meter Ski + AMRAP Sand Bag Walking Lunges (35/25) Until 6:00
2. 400 Meter Run + 500 Meter Row + AMRAP Burpees to Target Until 6:00

Training notes:

• Stagger groups in order to use ski as much as possible, it will lead to a slightly different workout volume.
• Roughly aim for 60-90+seconds on AMRAP work, and you will always get 2:00 rest.

Clean-up — 55:00-60:00