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Todd Nief

[SLSC Training] Week of 26.05.25

Published 16 days ago • 3 min read

MONDAY

PERFORMANCE

Warm-Up — 0:00-15:00

Murph — 15:00-75:00+

B. For Time:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

  • Partition Repetitions as Desired
  • 20/14 lb Vest

Training notes:

  • Most athletes divide the reps into a 5-10-15 approach.
  • For some, this may take a bit over an hour to complete.
  • Practice good standards with full depth, and lockouts on both air squats and push ups. \
  • Refer to the SLSC standards for what each category scores.

Clean-up — 55:00-60:00

FITNESS

B. For Time:

1 Mile Run

100 Ring Rows

200 Kneeling Push Ups

300 Air Squats

1 Mile Run

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 2 Touch N Go Push Press + 3 Touch N Go Push Jerk

+

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

Training notes:

  • Work quickly through the first 3 sets, building as able.
  • 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. For Time:

27-21-15-9

Row Calories

Alt. DB Snatch (50/35)

  • 21-18-12-7 For Female Row Calories

Training notes:

  • 10 minute time cap.
  • Row at a pace that allows you to be aggressive on the db snatch.

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Complete:

3 Sets of 2 Touch N Go Push Press + 3 Touch N Go Push Jerk

+

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

C. For Time:

21-18-12-7

Row Calories

27-21-15-9

Alt. DB Snatch

  • 18-15-9-6 For Female Row Calories

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 Power Clean + Below the Knee Hang Squat Clean (1+2)

Training notes:

  • Keep the weight light enough to where there is no "star fishing" in the receiving position.
  • Prioritize speed getting under the bar quickly.

High Turnover Intervals — 40:00-55:00

C. 3 Sets of:

4 Minute AMRAP

Sets 1+3:

9/7 Assault Bike Calories

12 Toes to Bar

9 Box Jump Overs (24"/20")

Set 2:

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

5 Burpees to Target (6")

  • Rest 1 Minute Between Sets

Training notes:

  • Scale toes to bar to a set size that takes roughly 2 sets, or ~30 seconds.
  • Use the same target as your t2b height.

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Complete:

5-7 Sets of Power Clean + Below the Knee Hang Squat Clean (1+2)

C. 3 Sets of:

4 Minute AMRAP

Sets 1+3:

7/5 Assault Bike Calories

12 Ab Mat Sit Ups

9 Box Jump Overs

Set 2:

10 Wall Balls

5 Burpees to Target

  • Rest 1 Minute Between Sets

THURSDAY

PERFORMANCE

Warm-Up — 00:00-20:00

Hyrox, Running Focus — 20:00-53:00

B. 15 Minute AMRAP

1000 Meter Run

  • Rest 1:30-2:00 Minutes
  • Decrease 200 Meters Each Run

Rest 3 Minutes

15 Minute AMRAP

21 Calorie Row/Ski

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

9 DB Thrusters (40s/30s)

Training notes:

  • Aim to increase your run pace each set.
  • If you finish 400 meters, repeat 400 until time is finished.
  • 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 3 Deadlifts

Training notes:

• Control the reps down, but reset at the bottom.

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

Classic Crossfit — 43:00-55:00

C. 12 Minute AMRAP

45 Double Unders

6 Squat Cleans (135/95)

1 Rope Climb

Training notes:

  • 12 minute time cap
  • Squat cleans should be moderately weight.

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Complete:

5-7 Sets of 3 Deadlifts

C. 12 Minute AMRAP

70 Single Unders

6 Squat Cleans

1 Scaled Rope Climb or 2 Lying to Stand Rope Pulls

SATURDAY

PERFORMANCE

Warm-Up — 0:00-25:00

Partner Workout — 25:00-55:00

B. 30 Minute AMRAP (W/Partner)

20 Deadlifts (225/155)

10 Wall Walks

400 Meter Run

20 Strict Handstand Push Ups

10 Sand Bag Cleans (150/100)

200 Meter Farmer Carry (53s/35s)

Training notes:

  • Run together, split the rest.

FITNESS.

B. 30 Minute AMRAP (W/Partner)

20 Deadlifts

10 Scaled Wall Walks

400 Meter Run

20 DB Z Press

10 Sand Bag Cleans

200 Meter Farmer Carry

SUNDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Hyrox — 20:00-56:00

B. 14 Minute AMRAP (W/Partner)

1000 Meter Row/Ski

800 Meter Run

100' Burpee Broad Jump

Max DB/SB Lunges in Remaining Time (35/25)

Rest 2 Minutes

10 Minute AMAP

800 Meter Row/Ski

600 Meter Run

Max DB/SB Lunges in Remaining Time

Rest 2 Minutes

8 Minute AMRAP

600 Meter Row/Ski

400 Meter Run

Max Wall Balls in Remaining Time (20/14) (10'/9')

Training notes:

  • Run together, split the rest.
  • You should expect 3+ minutes of the last movement during each amrap

Clean-up — 55:00-60:00

Todd Nief

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