MONDAY

PERFORMANCE

Warm-Up — 0:00-15:00

Kipping Gymnastics Skill Work — 15:00-30:00

A. Take 15 Minutes to Complete 1 of 2 Options:

1. Practice Kipping Skills
2. 5-7 Sets of 3-6 Weighted Pull Ups

Training notes:

• Build as able on weighted pull ups, but prioritize hitting the higher rep range if possible (if you have 10+ bw pull ups.)
• Pick one kipping gymnastics skill to practice and get better at for this cycle. (toes to bar, pull ups, chest to bar, bar muscle ups, ring muscle ups)
• Weighted pull up option is listed for those that have all gymnastics skills already, we will focus on strict pulling strength for the first half of the cycle then work on increasing volume and repeatability on chest to bar pull ups, testing out with the SLSC Standard test: 20 Sets of 5 unbroken chest to bar pull ups

Upper Body Grinders — 40:00-56:00

B. 2 Rounds For Time:

20 Burpee Pull Ups

30 Double DB Hang Cleans (50s/35s)

40 Box Jump Overs (24"/20)

Training notes:

• 16 minute time cap.
• Jumping into the pull up is permitted.
• Break the hang cleans into sets that will not trash your biceps.

Clean-up — 55:00-60:00

FITNESS

A. Take 15 Minutes to Practice Kipping Skills:

Kip Swings, Toes to Bar, Pull Ups etc.

B. 2 Rounds For Time:

20 Burpee to Target (6")

30 Double DB Hang Cleans

40 Box Jump Overs

TUESDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Snatch Technique — 15:00-30:00

A. Take 15 Minutes to Complete 5-6 Sets of:

3 Hang Squat Snatches (2 Sec Pause at Bottom)

Training notes:

• Build to a moderate weight, no misses.
• Keep in mind overall volume for today with snatches is high, keep weight light enough to truly focus on positions.

Snatch Battery — 40:00- 55:00

B. Every 5 Minutes for 15 Minutes:

Every :15 For 2 Minutes

1 Squat Snatch

Into 400 Meter Run

Rest with Remaining Time

Training notes:

• Use a weight around 70-75% of your 1RM squat snatch.
• Target rest time: 1:00-1:30

Clean-up — 55:00-60:00

FITNESS

A. Take 15 Minutes to Complete 5-6 Sets of:

3 Hang Power Snatches (2 Sec Pause at Receiving Position)

B. Every 5 Minutes for 15 Minutes:

Every :15 For 2 Minutes

1 Snatch

Into 400 Meter Run

Rest with Remaining Time

WEDNESDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Athlete Day — 15:00-30:00

A. Take 15 Minutes to Complete:

5 Sets of Box Jumps (For Height)

5 Sets of: 5 RFE DB Squats into 3 RFE Jumps

Training notes:

• Whichever style of clean or jerk you prefer. In theory a squat clean and split jerk should be your strongest technique.
• The test for this cycle will be standing broad jump
• SLSC Standards Bronze: 6', Silver: 7, Gold: 8', Platinum: 9'

High Turnover Conditioning — 40:00-55:00

B. 15 Minute AMRAP

70 Double Unders

35 Wall Balls (20/14)

18/13 Assault Bike Calories

Training notes:

• Target ~ 4 rounds.
• Wall balls should be broken into moderate sets, shoulders will fatigue with double unders right before.
• The test for this cycle will be QF 24.2: 3RFT: 50 Wall Balls 50 BBJO
• SLSC Standards: Bronze: Sub 10:00 Karen, Silver: 200+ Reps, Gold: 250+ Reps, Platinum: Sub 20 Min

Clean-up — 55:00-60:00

FITNESS

A. Take 15 Minutes to Complete:

5 Sets of Box Jumps (For Height)

5 Sets of: 5 RFE DB Squats into 3 RFE Jumps

B. 15 Minute AMRAP

100 Single Unders

35 Wall Balls

13/9 Assault Bike Calories

THURSDAY

PERFORMANCE

Warm-Up — 00:00-25:00

Hyrox, Partner Intervals — 25:00-55:00

A. For Time:

1000 Meter Run

300' Burpee Broad Jumps

Rest 3 Minutes

1000 Meter Ski

50 Box Jump Overs (24"/20")

Rest 3 Minutes

1000 Meter Row

50 Alt. DB Snatch (50/35)

Training notes:

• 30 minute time cap.
• Stagger starting spots to allow for each team to use the ski
• Go hard enough that the rest is needed, keeping in mind you will rest as your partner works as well.
• Solo is welcome if needed.

Clean-up — 55:00-60:00

FRIDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Deadlift Variation — 15:00-30:00

A. Take 15 Minutes to Complete:

5-6 Sets of 4 Snatch Grip Deadlifts

Training notes:

• Snatch grip DL is what it sounds like, pull the bar from your snatch grip.
• Make sure to hook grip.
• This will compliment our snatch work on Tuesdays, while also gear us up to ramp up deadlifts strength as well.
• Deadlift SLSC Standards- Bronze: 1.25x BW, Silver: M: 1.5x BW, Gold: 2x BW, Platinum: 2.5x BW

Classic Crossfit — 44:00-55:00

B. 3 Rounds For Time:

400 Meter Run

10 Hang Squat Cleans (155/105)

Training notes:

• 11 minute time cap.
• Hang Squat weight should be doable in about 2 sets. It should be tough, a weight that will make this workout a dog fight.

Clean-up — 55:00-60:00

FITNESS

A. Take 15 Minutes to Complete:

5-6 Sets of 4 Snatch Grip Deadlifts

B. 3 Rounds For Time:

400 Meter Run

10 Hang Squat Cleans

SATURDAY

PERFORMANCE

Warm-Up — 0:00-25:00

Partner Workout — 25:00-55:00

A. 30 Minute AMRAP (W/Partner)

60 Box Step Ups (50/35) (24"/20")

40 Toes to Bar

40 DB Bench Press (50s/35s)

200 Meter Farmer Carry (53s/35s)

Training notes:

• One DB for box step ups in back rack position.

FITNESS.

A. 30 Minute AMRAP (W/Partner)

60 Box Step Ups

40 Hanging Knee Raises

40 DB Bench Press

200 Meter Farmer Carry

SUNDAY

PERFORMANCE

Warm-Up — 00:00-10:00

Hyrox Skill Work — 10:00-25:00

A. Take 15 Minutes to Practice/Learn:

Sled Pulls

Training notes:

• Over the next few weeks we will implement time to learn hyrox specific movements and technique.

Hyrox Conditioning — 35:00- 55:00

B. 20 minute AMRAP (W/Partner)

100' Sled Pull

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

20/14 Row Calories

Training notes:

• These sets will be small for a partner WOD, think about how you want to break up these to maximize effective time working.

Clean-up — 55:00-60:00