MONDAY

PERFORMANCE

Warm-Up — 0:00-15:00

Front Squat — 15:00-30:00

B. Take 15 Minutes to Complete 5 Sets of:

4 Tempo Front Squats

Training notes:

• 20x1 tempo
• Stay disciplined in the tempo prescribed.
• There should be a noticeable change in the way these front squats feel as opposed to the last few weeks. They should move explosively and not take as much time to complete.
• Still give adequate rest to ensure bar speed stays quicik, don't want these to turn sluggish, rest longer or go lighter if speed falls off.

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

C. For Time:

600 Meter Run

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

10 Rope Climbs

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

600 Meter Run

Training notes:

• 15 Minute time cap.
• Pace the burpees in a way that will allow you to attack the rope climbs which will be the largest seperator.

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Complete 5 Sets of:

4 Tempo Front Squats

C. For Time:

600 Meter Run

25 Burpee Box Jump Overs (No Push-up)

20 Lying to Stand Rope Climbs

25 Burpee Box Jump Overs (No Push-up)

600 Meter Run

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) — 45:00- 55:00

C. For Time:

15-13-11-7-5

Assault Bike Calories

Pull Ups

• Female Calories 11-9-7-5-3

Training notes:

• 10 minute time cap.
• Scale pull ups to sets that will take no more than 2 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:

11-9-7-5-3

Assault Bike Calories

Ring Rows

• Female Calories 9-7-6-4-2

WEDNESDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Clean and Jerk Technique — 15:00-30:00

B. Take 15 Minutes to Complete 5 Sets of:

3 Squat Clean and Jerks

Training notes:

• Drop and reset between reps.
• 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. For Time:

50/35 Row Calories

40 V-Ups

30 Deadlifts (225/155)

20 Toes to Bar

10 Bar Muscle Ups

Training notes:

• 12 minute time cap.
• Deadlift weight should be moderate, a weight you could do in 3 sets if you were fresh.

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Complete 5 Sets of:

3 x Power Clean + Front Squat + Split Jerk

C. For Time:

35/28 Row Calories

40 S/L V-Ups

30 Deadlifts

20 Ab Mat Sit-ups

10 DB Renegade Rows

THURSDAY

PERFORMANCE

Warm-Up — 00:00-20:00

Hyrox, Rowing Focus — 20:00-55:00

B. 5 Rounds For Time:

500 Meter Row

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

400 Meter Run

50' Back Rack Walking Lunge (35/25)

Training notes:

• 35 minute time cap.
• Aim for the same pace in the rower throughout all 5 rounds.
• 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:

2 Sets of: 6 Bench Press

4 Sets of: 4 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 — 42:00-55:00

C. 13 Minute AMRAP:

13 Thrusters (95/65)

13 Alt. Db Snatch (50/35)

13 Toes to Bar

200 Meter Run

Training notes:

• Use the run as a fatigue manager, cycle through the weighted exercises quickly.
• 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:

2 Sets of: 6 Bench Press

4 Sets of: 4 Bench Press

C. 13 Minute AMRAP:

13 Thrusters

13 Alt. Db Snatch

13 Hanging Knee Raises

200 Meter Run

SATURDAY

PERFORMANCE

Warm-Up — 0:00-15:00

Partner Workout — 15:00-55:00

B. 30 Minute AMRAP (W/Partner)

21/18 Row Calories

21 Pull ups

15 Power Snatches (115/85)

15 Box Jump Overs (24"/20")

9 Wall Walks

9 Sand Bag Cleans (150/100)

Training notes:

• ​

FITNESS.

B. 30 Minute AMRAP (W/Partner)

18/15 Row Calories

21 Ring Rows

15 Power Snatches

15 Box Jump Overs

9 Scaled Wall Walks

9 Sand Bag Cleans

SUNDAY

PERFORMANCE

Warm-Up — 00:00-20:00

Hyrox — 20:00-55:00

B. For Time: (W/Partner)

15 Minute AMRAP

600 Meter Run

600 Meter Row

40 Burpees to Target (6")

Rest 5 Minutes

15 Minute AMRAP

200' Sled Push

200' Back Rack Walking Lunges (35/25)

Training notes:

• Run together, split the rest.

Clean-up — 55:00-60:00