MONDAY

PERFORMANCE

Warm-Up — 0:00-15:00

Front Squat — 15:00-30:00

A. Take 15 Minutes to Complete 5 Sets of:

2 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. For Time:

24 Alt. Front Rack DB Reverse Lunges (50s/35s)

12 Deadlifts (225/155)

6 Rope Climbs

16 Alt. Front Rack DB Reverse Lunges

8 Deadlifts (225/155)

4 Rope Climbs

10 Alt. Front Rack DB Reverse Lunges

5 Deadlifts (225/155)

2 Rope Climbs

Training notes:

• 12 minute time cap.
• Expect the fatigue from the bracing in the lunges and deadlifts to heavily affect your ability to do rope climbs.
• Deadlift weight should be moderate to moderately heavy.

Clean-up — 55:00-60:00

FITNESS

A. Take 15 Minutes to Complete 5 Sets of:

2 Tempo Front Squats

B. For Time:

24 Alt. Front Rack DB Reverse Lunges

12 Deadlifts

12 Lying to Stand Rope Climbs

16 Alt. Front Rack DB Reverse Lunges

8 Deadlifts

8 Lying to Stand Rope Climbs

10 Alt. Front Rack DB Reverse Lunges

5 Deadlifts

4 Lying to Stand Rope Climbs

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) — 45:00- 55:00

B. 3 Rounds For Time:

15 Thrusters (95/65)

15 Pull Ups

200 Meter Run

Training notes:

• 10 minute time cap.
• Thrusters should be unbroken or close to it.
• Use the run and modulate fatigue, push hard on the barbell and pull ups
• 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. 3 Rounds For Time:

15 Thrusters

15 Ring Rows

200 Meter Run

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:

2 Squat Clean and Jerks

Training notes:

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

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

B. 3-2-2-2 Minute Intervals

8 Toes to Bar

10/7 Row Calories

8 Toes to Bar

Max Handstand Walk in Remaining Time

• 1 Minute Rest Between Sets

Training notes:

• Sub handstand walk for wall walks.
• Toes to bar volume should be a number you could do in 1 set while fresh. Scale as needed.

Clean-up — 55:00-60:00

FITNESS

A. Take 15 Minutes to Complete 5 Sets of:

2 Power Clean + Front Squat + Jerk

B. 3-2-2-2 Minute Intervals

10 Ab Mat Sit Ups

7/5 Row Calories

10 Ab Mat Sit Ups

Max Scaled Wall Walks in Remaining Time

• 1 Minute Rest Between Sets

THURSDAY

PERFORMANCE

Warm-Up — 00:00-25:00

Hyrox, Rowing Focus — 25:00-55:00

A. For Time:

1000 Meter Row

1000 Meter Run

1000 Meter Row

35 Burpess to Plate

1000 Meter Row

1000 Meter Run

100 Wall Balls (14/10) (10'/9')

Training notes:

• 30 minute time cap.
• Aim to slightly increase the pace on each 1000 meter row.
• Wall ball weight is listed for the "Open" division.
• 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: 4 Bench Press

4 Sets of: 2 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. 5 Rounds For Time:

12/9 Calorie Row

12 Power Snatches (95/65)

9 Handstand Pushups

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

Training notes:

• 15 minute time cap.
• Power snatch weight should be light enough to be doable unbroken when fresh.
• Pressing endurance will be challenged with three exercises involving a press/lock out of the arms.

Clean-up — 55:00-60:00

FITNESS

A. Take 15 Minutes to Complete:

2 Sets of: 4 Bench Press

4 Sets of: 2 Bench Press

B. 5 Rounds For Time:

9/7 Calorie Row

12 Power Snatches

9 DB Push Press

9 Burpee Box Jump Overs (No Push Up)

SATURDAY

PERFORMANCE

Warm-Up — 0:00-25:00

Partner Workout — 25:00-54:00

A. 12 Minute AMRAP (W/Partner)

24 Box Jumps (24"/20")

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

12 KB Swings (53/35)

Rest 5 Minutes

12 Minute AMRAP (W/Partner)

200 Meter Run

18 Push Ups

9 Burpees

Training notes:

• Run together, split the rest.

FITNESS.

A. 12 Minute AMRAP (W/Partner)

24 Box Jumps

18 Wall Balls

12 KB Swings

Rest 5 Minutes

12 Minute AMRAP (W/Partner)

200 Meter Run

18 Push Ups (Kneeling)

9 Burpees (No Push Ups)

SUNDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Hyrox — 15:00-55:00

A. 40 minute AMRAP (W/Partner)

200-300-400 etc... Meter Run

200-300-400 etc... Meter Row

20-30-40 etc... Box Jump Overs (24"/20")

20-30-40 etc... Plate Ground to Overhead (35/25)

Training notes:

• Plate ground to overhead is like a DB snatch but use a plate, full extension of hips and arms locked out at the top of the rep.
• Run together, split the rest.

Clean-up — 55:00-60:00