MONDAY

PERFORMANCE

Warm-Up — 0:00-15:00

Front Squat — 15:00-30:00

A. Take 15 Minutes to Complete 5 Sets of:

3 Tempo Front Squats

Training notes:

• 20x1 tempo
• 2 seconds isn't a slow eccentric, it's just under control. these should be fast reps and moderate to moderately heavy weights.
• Give adequate rest to ensure bar speed stays quick, don't want these to turn sluggish, rest longer or go lighter if speed falls off.

Rope Climb Focused Grinders — 43:00-55:00

B. 3-2-2-2 Minute Intervals

12/9 Row Calories (Damper @ 10)

4 Sandbag Cleans (150/100) (Over Shoulder)

Max Legless Rope Climbs in Remaining Time

• 1 Minute Rest Between Intervals

Training notes:

• Damper at 10 is required which makes each pull on the rower feel (heavier)
• If you reach failure to legless rope climbs, switch to regular rope climbs.

Clean-up — 55:00-60:00

FITNESS

A. Take 15 Minutes to Complete 5 Sets of:

3 Tempo Front Squats

B. 3-2-2-2 Minute Intervals

9/7 Row Calories (Damper @ 10)

4 Sandbag Cleans (Over Shoulder)

Max Lying to Stand Rope Climbs in Remaining Time

• 1 Minute Rest Between Intervals

TUESDAY

PERFORMANCE

Warm-Up — 00:00-15:00

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

A. 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) — 43:00- 55:00

B. For Time:

15-12-9

Thrusters (95/65)

Burpees Over Bar

Rest 2 Minutes

Into

9-12-15

Box Jump Overs (24"/20")

Pull Ups

Training notes:

• 12 minute time cap.
• Thrusters should be unbroken or close to it. Burpee pace is steady but now slow.
• 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

A. Take 15 Minutes to Practice Handstand Holds

B. For Time:

15-12-9

Thrusters

Burpees Over Bar (No Pushup)

Rest 2 Minutes

Into

9-12-15

Box Jump Overs

Ring Rows

WEDNESDAY

PERFORMANCE

Warm-Up — 00:00-15:00

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

A. Take 15 Minutes to Complete 5 Sets of:

Squat Clean + Jerk (2+2)

Training notes:

• Drop and reset between squat clean reps.
• SLSC Standards (Clean and Jerk) Bronze: .8x BW, Silver: 1x BW, Gold: 1.3x BW, Platinum: 1.7x BW

Midline Focused Chippers/Quartets — 42:00-55:00

B. For Time:

100' Handstand Walk

20 Power Snatches (95/65)

30 Toes to Bar

20 Power Snatches (95/65)

100' Handstand Walk

20 Power Snatches (95/65)

30 Toes To Bar

Training notes:

• 13 minute time cap.
• Sub handstand walk for 10 wall walks.
• Toes to bar volume should be a number you could do in 3 sets while fresh. Scale as needed.
• Power Snatch weight should be light but 20 is tough.

Clean-up — 55:00-60:00

FITNESS

A. Take 15 Minutes to Complete 5 Sets of:

Power Clean + Front Squat + Jerk (2x Power Clean + Front Squat + 2 Jerks)

B. For Time:

10 Scaled Wall Walks

20 Power Snatches

30 Hanging Knee Raises

20 Power Snatches

10 Scaled Wall Walks

20 Power Snatches

30 Hanging Knee Raises

THURSDAY

PERFORMANCE

Warm-Up — 00:00-25:00

Hyrox, Rowing Focus — 25:00-55:00

A. 30 Minute AMRAP (W/Partner)

1000 Meter Row

50 Burpees to Plate

1000 Meter Row

1000 Meter Run

50 Alt. DB Snatches (50/35)

Training notes:

• 30 minute time cap.
• Run together, split the rest.
• 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

A. Take 15 Minutes to Complete:

2 Sets of: 5 Bench Press

4 Sets of: 3 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

B. 3 Rounds For Time:

24/18 Assault Bike Calories

60 Double Unders

6 Ring Muscle Ups

25 Squat Clean Wall Balls (30/20) (10'/9')

Training notes:

• 15 minute time cap.
• Each wall ball rep must hit the ground, then complete a squat clean before throwing the med ball to the target.

Clean-up — 55:00-60:00

FITNESS

A. Take 15 Minutes to Complete:

2 Sets of: 5 Bench Press

4 Sets of: 3 Bench Press

B. 3 Rounds For Time:

18/15 Assault Bike Calories

90 Single Unders

6 Assisted Dips + 6 Ring Rows

25 Squat Clean Wall Balls

SATURDAY

PERFORMANCE

Warm-Up — 0:00-15:00

Partner Workout — 15:00-55:00

A. 30 Minute AMRAP (W/Partner)

30/24 Row Calories

30 Strict Handstand Pushups

30 Power Cleans (135/95)

30 Strict Pull Ups

30 Burpees Over Rower

Training notes:

• Use ab mats for hspu vs kipping if possible.
• Power clean weight should be moderate to light.

FITNESS.

A. 30 Minute AMRAP (W/Partner)

24/18 Row Calories

30 DB Z Press

30 Power Cleans

30 Banded Pull Ups

30 Burpees

SUNDAY

PERFORMANCE

Warm-Up — 00:00-20:00

Hyrox — 15:00-55:00

A. For Time: (W/Partner)

4 Rounds For Time:

1000-800-600-400 Meter Ski

300' Sled Push

1000 Meter Run

Training notes:

• 40 minute time cap.
• Sub Sled pull for push if needed and ski for rower if needed.
• Run together, split the rest.

Clean-up — 55:00-60:00