MONDAY

PERFORMANCE

Warm-Up — 0:00-15:00

Front Squat Tempo — 15:00-30:00

B. Take 15 Minutes to Complete 5 Sets of:

3 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 — 45:00-55:00

C. For Time:

4 Rounds of:

4 Power Snatch (135/95)

1 Legless Rope Climb

Into

4 Rounds of:

2 Rope Climbs

4 Hang Power Snatches (115/85)

Training notes:

• 10 Minute time cap.
• Substitute legless rope climbs with regular rope climbs. If you need to scale the first 4 legless, it may make sense to scale the second set of rope climbs to 1 rep as well.

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Complete 5 Sets of:

3 Tempo Front Squats

C. For Time:

4 Rounds of:

4 Power Snatch

3 Lying to Stand Rope Pulls

Into

4 Rounds of:

9 Hanging Knees to Elbows

4 Hang Power Snatches

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:

• At this point in the cycle, you should have a good idea of the path to seeing a progress in this domain of movements. If you have not been to class the last few weeks, work with coach on deciding what your objectives for progress should look like.
• If you cannot handstand walk, practice improving free handstand holds, handstands on wall with shoulder taps, etc.

Anaerobic Conditioning (Fran) — 40:00- 55:00

C. For Time:

21-15-9

Row Calories

Pull Ups

• Female Cals: 18-12-7

Rest 3 Minutes

2 Rounds

15 Thrusters (95/65)

200 Meter Runs

Training notes:

• 15 minute time cap.
• Scale pull ups to sets that will take no more than 3 sets with short breaks between sets.
• 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:

18-12-7

Row Calories

21-15-9

Ring Rows

• Female Cals: 15-10-6

Rest 3 Minutes

2 Rounds

15 Thrusters

200 Meter Runs

WEDNESDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Split Jerk Technique — 15:00-30:00

B. Take 15 Minutes to Complete 5 Sets of:

Power Clean + Split Jerk (2+2)

Training notes:

• Drop and reset after first power clean, re-rack the first jerk from overhead.
• SLSC Standards (Clean and Jerk) Bronze: .8x BW, Silver: 1x BW, Gold: 1.3x BW, Platinum: 1.7x BW

Midline Focused Chippers/Quartets — 43:00-55:00

C. 12 Minute AMRAP

100' Sandbag Carry (150/100)

10 Double DB Front Squats (50s/35s)

20 Russian KB Swings (70/53)

50' Double DB Front Rack Walking Lunge (50s/35s)

Training notes:

• Each exercise should be doable unbroken (when fresh)
• This will turn into a slugfest, posterior chain will be under attack throughout most of this.
• Take methodical breaks early to not bonk early.

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Complete 5 Sets of:

Power Clean + Split Jerk (2+2)

C. 12 Minute AMRAP

100' Sandbag Carry

10 Double DB Front Squats

20 Russian KB Swings

50' Double DB Walking Lunge

THURSDAY

PERFORMANCE

Warm-Up — 00:00-25:00

Hyrox, Rowing Focus — 25:00-55:00

B. 30 Minute AMRAP

1000 Meter Row

1000 Meter Run

50 Burpees to Plate

Training notes:

• Focus on breathing throughout your burpee reps, the key to this workout not going off the rails will be how you manage the set of 50.
• 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:

5 Bench Press

Training notes:

• build through first 3 sets, same weight across moving forward.
• 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. 5 Rounds For Time:

12 Toes to Bar

10 Box Jump Overs (24"/20)

8 Handstand Pushups

6 DB Box Step Overs (24"/20") (50s/35s)

Training notes:

• 15 minute time cap.
• This will be an upperbody intensive workout, forearms and shoulders will be hit heavily.

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Complete 5 Sets of:

5 Bench Press

C. 5 Rounds For Time:

12 Hanging Knee Raises

10 Box Jump Overs

8 DB Push Press

6 DB Box Step Overs

SATURDAY

PERFORMANCE

Warm-Up — 0:00-15:00

Partner Workout — 15:00-55:00

B. 30 Minute AMRAP (W/Partner)

Buy in:

40 Clean and Jerks (155/105)

Into AMRAP in Remaining Time:

6 Deadlifts (245/165)

12 Burpees Over Bar

18 Pull Ups

• Partner A Runs 200 Meters Then Rests Until Partner B Finished The Written Work

Training notes:

• Scale shoulder to overhead weight to a weight that you can do the 6 reps unbroken.

FITNESS.

B. 30 Minute AMRAP (W/Partner)

Buy in:

40 Clean and Jerks

Into AMRAP in Remaining Time:

6 Deadlifts

12 Burpees Over Bar (No Push Up)

18 Ring Rows

• Partner A Runs 200 Meters Then Rests Until Partner B Finished The Written Work

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