MONDAY

PERFORMANCE

Warm-Up — 0:00-15:00

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

B. EMOM10

1. 1 -2 Rope Climbs
2. 6-12 Toes to Bar

Training notes:

• This EMOM is for those that can do relatively bigger sets of toes to bar repeatedly. Do smaller sets EMOM style if you are still working on your t2b confidence.
• 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

200 Meter Run

10 Pull Ups

20 Push Ups

30 Air Squats

Or

400 Meter Run

20 Pull Ups

40 Push Ups

60 Air Squats

Training notes:

• Choose the option that looks more appealing to you, and will allow you to move consistently for 20 minutes.
• Use a vest if you plan to use during Murph.
• 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

200 Meter Run

10 Ring Rows

20 Kneeling Push Ups

30 Air Squats

TUESDAY

PERFORMANCE

Warm-Up — 00:00-15:00

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

B. Take 15 Minutes to Complete:

3 Sets of 3 Touch N Go Push Press + 3 Touch N Go Push Jerk

+

3-5 Sets of 4 Touch N Go Push/Power Jerk

Training notes:

• Build through the first three sets, in theory you should be able to continue to build moderately through push jerks as well.
• 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.

Sprint Couplets — 45:00-55:00

C. 5 Rounds For Time:

60 Double Unders

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

Training notes:

• 10 minute time cap.
• Shoulders will be fatigued from the compounding effect of both exercises.
• This will be a tough workout to finish but no need to scale, nothing wrong with working for 10 minutes and getting as far as possible.

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Complete:

3 Sets of 3 Touch N Go Push Press + 3 Touch N Go Push Jerk

+

3-5 Sets of 4 Touch N Go Push/Power Jerk

C. 5 Rounds For Time:

80 Single Unders

20 Wall Balls

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 Clean Pull + Below the Knee Hang Squat Clean (2+2)

Training notes:

• Aim for a slight increase in weight from last week.
• Prioritize speed getting under the bar quickly.

High Turnover Intervals — 39:00-55:00

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

AMRAP

20/14 Row Calories

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

Max S/A Devils Press (50/35) in Remaining Time

• Rest 1 Minute Between Sets

Training notes:

• Push the rower hard.
• Fully stand up on the box each rep.

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Complete:

5-7 Sets of Clean Pull + Below the Knee Hang Squat Clean (2+2)

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

AMRAP

14/10 Row Calories

15 DB Box Step Ups

Max S/A Devils Press in Remaining Time

• Rest 1 Minute Between Sets

THURSDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Hyrox, Running Focus — 25:00-55:00

B. 30 Minute AMRAP (W/Partner)

400 Meter Run

200' Sled Push

50/35 Row Calories

• Increase Run Distance by 200 Meters Each Round

Training notes:

• Run together, split the rest.
• Load the sled push a tough but doable weight.
• 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 4 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. 4 Rounds For Time:

15/11 Assault Bike Calories

12 Snatches (95/65)

6 Bar Muscle Ups

Training notes:

• 12 minute time cap
• Snatch weight is light and not going to completely stop you.
• Bar muscle ups is the crux of this wod.

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Complete:

5-7 Sets of 4 Touch N Go Deadlifts

C. 4 Rounds For Time:

11/8 Assault Bike Calories

12 Snatches

6 DB Renegade Rows

SATURDAY

PERFORMANCE

Warm-Up — 0:00-25:00

Partner Workout — 25:00-55:00

B. 30 Minute AMRAP (W/Partner)

400 Meter Run

18 Burpee Box Jump Overs (30"/24")

24 Strict Pull Ups

32 Double DB Hang Squat Cleans (35s/25s)

48 Push Ups

Training notes:

• Run together, split the rest.

FITNESS.

B. 30 Minute AMRAP (W/Partner)

400 Meter Run

18 Burpee Box Jump Overs

24 Ring Rows

32 Double DB Hang Squat Cleans

48 Kneeling Push Ups

SUNDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Hyrox — 20:00-56:00

B. 14 Minute AMRAP (W/Partner)

600 Meter Run

100' Sled Pull

500 Meter Ski/Row

Rest 2 Minutes

10 Minute AMAP

400 Meter Run

100' Sled Pull

30 Burpees to Target

Rest 2 Minutes

8 Minute AMRAP

200 Meter Run

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

Training notes:

• Run together, split the rest.
• Sled Pull weight is challenging but doable, shouldn't stop in your tracks.

Clean-up — 55:00-60:00