MONDAY

PERFORMANCE

Warm-Up — 0:00-15:00

Rope Climb Skill Work — 15:00-30:00

B. Take 15 Minutes to Work on Rope Climbs

Training notes:

• If you already have proficient rope climbs, you can try for 2-3 rope climbs consecutively, to build endurance or accumulate 8-12 legless rope climbs. Progress volume from last week if able.

Girl WODs — 43:00-55:00

C. "Elizabeth"

For Time:

21-15-9

Squat Cleans (135/95)

Ring Dips

Training notes:

• 12 minute time cap.
• Squat clean weight should be moderately weighted singles. The set of 21 should not be an easy task at all though, maybe a little daunting to get started.
• Ring dips will not be as metabolically as fatiguing as the cleans, but will still be tough from a muscular stamina perspective.
• Ring dips can be kipping or strict.

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Work on Rope Climbs

C. For Time:

21-15-9

Power Cleans

Band Assisted Ring Dips

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 2 Touch N Go Push/Power Jerk

+

2-3 Sets of 5 Touch N Go Push/Power Jerk

Training notes:

• Aim for building through the first 10-12 minutes and completing the sets of 2.
• Use the last 3-5 minutes to do back off sets (roughly 80% of your top set).

Sprint Couplets — 45:00-55:00

C. For Time:

15-12-9

Hang Clean and Jerks (115/75)

9-12-15

Burpee Box Jump Overs (24"/20")

Training notes:

• 10 minute time cap.
• Aim for big sets of hang clean and jerks to avoid wasting time to reset on the hang cleans.
• Push the pace on the back half, embrace the discomfort on the last set of bbjo.

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Complete:

4 Sets of 2 Touch N Go Push/Power Jerk

+

2-3 Sets of 5 Touch N Go Push/Power Jerk

C. For Time:

15-12-9

Hang Clean and Jerks

9-12-15

Burpee Box Jump Overs

WEDNESDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Squat Clean Technique — 15:00-30:00

B. Take 15 Minutes to Complete:

5 Sets of 3,3,3,2,2 Squat Cleans

Training notes:

• Build throughout as able.
• Drop and reset between reps.

High Turnover Intervals — 40:00-56:30

C. 4 Sets of:

3 Minute AMRAP

36 Double Unders

12/9 Assault Bike Calories

9 S/A DB Overhead Reverse Lunges (50/35)

• Rest 1:30 Minute Between Sets

Training notes:

• Switch arms whenever desired on the overhead lunges.
• Pick up where you leave off on the AMRAP. (IE: 15/36 double unders into the set when you finish, you would start the next round with 21 double unders.)

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Complete:

5 Sets of 3,3,3,2,2 Squat Cleans (if able), or Power Clean + Front Squat

C. 4 Sets of:

3 Minute AMRAP

48 Single Unders

9/7 Assault Bike Calories

9 S/A Front Rack Reverse Lunges

THURSDAY

PERFORMANCE

Warm-Up — 00:00-20:00

Hyrox, Running Focus — 20:00-56:00

B. 15 Minute AMRAP

600 Meter Run

200 Meter Jog

• Use jog to recover, if unable to recover at a jog pace, walk.

Rest 3 Minutes

For Time:

150 Wall balls (14/10)

• Each time you break, 200 meter run.

Training notes:

• 35 minute time cap.
• The goal is to use the jog to recover at a pace that will allow you to keep, or even increase running speed per set.
• Be aggressive on wall ball sets to minimize running penalties.
• 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:

4 Sets of 2 Deadlifts

+

2-3 Sets of 5 Deadlifts

Training notes:

• Control the reps down, but reset at the bottom.
• Build through your first 2 sets of 2, and maintain the same weight for the last 2 sets.
• Back off weight for the last 2-3 sets, about 80% of your top set.

Classic Crossfit — 42:00-55:00

C. 13 Minute AMRAP

3 Rope Climbs

6 Wall Walks

100 Meter Farmer Carry (53s/35s)

Training notes:

• Scale to aim for 3+ rounds.
• This will be very taxing on grip, core and upper body overall. Expect your pace to slow quite a bit throughout since upper body endurance tends to just "disappear" at some point.

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Complete:

4 Sets of 2 Deadlifts

+

2-3 Sets of 5 Deadlifts

C. 13 Minute AMRAP

3 Scaled Rope Climbs or 6 Lying to Stand Rope Pulls

6 Scaled Wall Walks

100 Meter Farmer Carry

SATURDAY

PERFORMANCE

Warm-Up — 0:00-25:00

Partner Workout — 25:00-55:00

B. 30 Minute AMRAP (W/Partner)

48/36 Row Calories

36 Alt. DB Snatches (70/50)

24 Box Jump Overs (24"/20")

12/8 Bar Muscle Ups

Training notes:

• Can sub RMU if desired, scale 24 chest to bar/pull ups if you do not have muscle ups.
• Try to use a heavier db than you usually do if you typically scale, this should be a bit heavier and grindy.

FITNESS.

B. 30 Minute AMRAP (W/Partner)

36/24 Row Calories

36 Alt. DB Snatches (Heavy)

24 Box Jump Overs

12 DB Renegade Rows

SUNDAY

PERFORMANCE

Warm-Up — 00:00-20:00

Hyrox — 20:00-56:00

B. 20 Minute AMRAP (W/Partner)

400 Meter Run

200' Burpee Broad Jumps

200' Sled Push (Grinder Effort)

Rest 4 Minutes

20 Minute AMAP

500 Meter Ski

200 Meter Farmer Carry (53s/35s)

50 Wall Balls (14/10)

Training notes:

• Stagger groups if needed to allow enough room for ski and sleds to be used.
• Run together, split the rest.

Clean-up — 55:00-60:00