MONDAY

PERFORMANCE

Warm-Up — 0:00-15:00

Front Squat Tempo — 15:00-30:00

B. Take 15 Minutes to Complete 5 Sets of:

4 Tempo Front Squats

Training notes:

• 32x1 tempo
• Stay disciplined in the tempo prescribed.
• Build as able, but the goal is to be somewhat consistent across all working sets.
• Progress weight from last week if able.

Rope Climb Focused Grinders — 40:00-55:00

C. 3 Minutes On: 1 Minute Off: For 4 Sets

15/12 Assault Bike Calories

12 Devils Press (50s/35s)

Max Rope Climbs in Remaining Time

Training notes:

• Aim for about 45 seconds or more of rope climb time. Scale accordingly.
• 1 minute of rest will limit true recovery, pace with that in mind.

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Complete 5 Sets of:

4 Tempo Front Squats

C. 3 Minutes On: 1 Minute Off: For 4 Sets

12/9 Assault Bike Calories

12 Devils Press

Max Lying to Stand Rope Climbs in Remaining Time

TUESDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Handstand Hold/Walk Skill — 15:00-30:00

B. Take 15 Minutes to Practice Handstand Walks

Training notes:

• If you cannot handstand walk, practice improving free handstand holds, handstands on wall with shoulder taps, etc.

Anaerobic Conditioning (Fran) — 43:00- 55:00

C. For Time:

15-9-6

Row Calories

Thrusters (95/65)

Rest 1 Minute

6-9-15

Thrusters (95/65)

Row Calories

Training notes:

• 12 minute time cap.
• Row pace should be a repeatable pace from set to set, be as aggressive as possible on the sets of thrusters and drop the bar as little as possible.
• The test for this cycle will be Fran; 21-15-9 Thrusters (95/65)/ Pull Ups
• Fran SLSC Standards: Bronze: Sub 10 Minutes, Silver: Sub 7 Minutes, Gold: Sub 5 Minutes, Platinum: Sub 3 Minutes

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Practice Handstand Holds

C. For Time:

12-7-5

Row Calories

15-9-6

Thrusters

Rest 1 Minutes

5-7-12

Row Calories

6-9-15

Thrusters

WEDNESDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Split Jerk Technique — 15:00-30:00

B. Take 15 Minutes to Complete 5 Sets of:

2 Split Jerks

Training notes:

• Take out of the rack.
• Through this cycle, cleans will be added to the work but for now we will specifically be focusing on split jerk technique.
• SLSC Standards (Clean and Jerk) Bronze: .8x BW, Silver: 1x BW, Gold: 1.3x BW, Platinum: 1.7x BW

Midline Focused Chippers/Quartets — 40:00-55:00

C. For Time:

50 Burpees Over Bar

40 Toes to Bar

30 Deadlifts (185/125)

20 Strict Pull Ups

10 Wall Walks

Training notes:

• 15 minute time cap.
• Deadlift weight should be moderate.
• The burpees will be a long though start to this workout, go about it with a steady pace.

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Complete 5 Sets of:

2 Split Jerks

C. For Time:

50 Burpees Over Bar (No Push Up)

40 Hanging Knee Raises

30 Deadlifts

20 Ring Rows

10 Scaled Wall Walks

THURSDAY

PERFORMANCE

Warm-Up — 00:00-25:00

Hyrox, Rowing Focus — 25:00-55:00

B. 30 Minute AMRRAP

4 Rounds

500 Meter Row

400 Meter Run

Into AMRAP W/Remaining Time:

30 Single DB Box Step Overs (50/35)

30 Alt. DB Hang Clean and Jerk (50/35)

Training notes:

• Aim for consistency across each row, you should not feel like you emptied your gas tank by the end of the first 3 cardio distances.
• Leave energy in the tank to push the box step up and clean and jerk piece.
• The test for this cycle will be a 2000 meter row for time. This is an SLSC Standard Test- Bronze M: Sub 9:00, F: Sub 10:00. Silver M: Sub 8:30, F: Sub 9:30. Gold M: Sub 7:30, F: Sub 8:45 Platinum M: Sub 6:40, F: Sub 7:40

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 5 Sets of:

6-8 Bench Press

Training notes:

• Aim for consistency across all sets in weight. 8 reps is the goal for each set but stick with the same weight even if reps sink down to 6-7 range.
• SLSC Standards- Bronze: .8x BW, Silver: M: 1x BW, F: .9x BW, Gold: M: 1.15x BW, F: 1x BW, Platinum: M: 1.5x BW, F: 1.25x BW

Classic Crossfit — 40:00-55:00

C. 3 Rounds For Time:

63 Double Unders

21 Box Jump Overs (24"/20)

15 Alt. DB Snatches (70/50)

9 Bar Muscle Ups

Training notes:

• 15 minute time cap.
• The bottleneck of this Wod is the bmu. If you can do bmu but not at this volume, scale to set size that will take around 90 seconds to complete.
• If you scale DB weight usually, this is an opportunity to go heavier and challenge yourself.

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Complete 5 Sets of:

6-8 Bench Press

C. 3 Rounds For Time:

96 Single Unders

21 Box Jump Overs

15 Alt. DB Snatches (Heavy)

9 DB Renegade Rows

SATURDAY

PERFORMANCE

Warm-Up — 0:00-15:00

Hero Workout — 15:00-55:00

B. "Badger"

3 Rounds For Time:

30 Squat Cleans (95/65)

30 Pull Ups

800 Meter Run

Training notes:

• 40 minute time cap.
• "RX" solo. Scaling can be dividing cleans and pull ups with a partner, run together.
• Squat clean weight should be light, its 90 total reps so high volume and will make running tough.
• ​https://www.crossfit.com/benchmark/badger​

FITNESS.

B. "Badger"

3 Rounds For Time (W/Partner)

30 Squat Cleans

30 Ring Rows

800 Meter Run

SUNDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Hyrox — 15:00-55:00

B. For Time: (W/Partner)

20 Minute AMRAP

400 Meter Run

500 Meter Ski

20 Burpee Box Jump Overs (24"/20)

20 Alt. DB Snatches (50/35)

Rest 3 Minutes

17 Minute AMRAP

500 Meter Row

200' Sled Push

20 S/A DB Thrusters (50/35)

Training notes:

• Stagger group starting points to ensure all groups can use sleds and skis.
• Run together, split the rest.

Clean-up — 55:00-60:00