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:

• This is written the same as last week, but progress your weight or reps if you did weighted pull ups the previous week.
• Build as able on weighted 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 — 42:00-55:00

B. 5 Rounds For Time:

5 Sand Bag Cleans (150/100)

10 Chest to Bar

15 Shoulder to Overhead (75/55)

Training notes:

• 13 minute time cap.
• Sb clean must be over the shoulder.
• Shoulder to Overhead weight should be light enough to be able to do big sets but be aware of the fact it is 75 total reps.

Clean-up — 55:00-60:00

FITNESS

A. Take 15 Minutes to Practice Kipping Skills:

Kip Swings, Toes to Bar, Pull Ups etc.

B. 5 Rounds For Time:

5 Sand Bag Cleans

10 Ring Rows

15 Shoulder to Overhead

TUESDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Snatch Technique — 15:00-30:00

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

2 Hang Squat Snatches (2 Sec Pause at Bottom)

Training notes:

• Build to a moderate weight, no misses.
• Keep weight light enough to truly focus on positions.
• Reach full extension before dropping under the bar.

Snatch Battery — 40:00- 56:00

B. Every 4 Minutes for 16 Minutes:

6 Squat Snatches @ ~75% 1RM

Into 200 Meter Run

Rest with Remaining Time

Training notes:

• Use a weight around 70-75% of your 1RM squat snatch.
• Target rest time: 1:00-2:00

Clean-up — 55:00-60:00

FITNESS

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

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

B. Every 4 Minutes for 16 Minutes:

6 Power Snatches @ ~75% 1RM

Into 200 Meter Run

Rest with Remaining Time

WEDNESDAY

PERFORMANCE

Warm-Up — 00:00-10:00

Athlete Day — 10:00-25:00

A. Take 15 Minutes to Complete:

Accumulate 6-8 Standing Triple Jumps

Accumulate 10-12 Med Ball Toss On Wall (30/20)

4 Sets of 8 Lateral Box Step Downs Each Leg (TNG)

Training notes:

• Finish all med ball throws and standing triple jumps before moving to lateral step downs.
• Lateral step downs can be used with a box height that will challenge deep hip flexion.
• Hold DB at goblet position.
• The test for this cycle will be standing broad jump
• SLSC Standards Bronze: 6', Silver: 7, Gold: 8', Platinum: 9'

High Turnover Conditioning — 35:00-55:30

B. 4:00 Work, 1:30 Rest For 4 Sets

Sets 1 and 3

6 Burpees Over Rower

9 Toes to Bar

12/9 Row Calories

Sets 2 and 4

5-10-15...etc. Wall Balls (20/14) (10'/9')

5-10-15... etc. Alt. DB Snatches (50/35)

Training notes:

• Pick up where you left off on set 4.
• The goal is steady movement and unbroken sets of t2b, scale as needed.
• 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:

Accumulate 6-8 Standing Triple Jumps

Accumulate 10-12 Med Ball Toss On Wall

4 Sets of 8 Lateral Box Step Downs Each Leg (TNG)

B. 4:00 Work, 1:30 Rest For 4 Sets

Sets 1 and 3

6 Burpees

9 Ab Mat Sit Ups

9/7 Row Calories

Sets 2 and 4

5-10-15...etc. Wall Balls

5-10-15... etc. Alt. DB Snatches

THURSDAY

PERFORMANCE

Warm-Up — 00:00-25:00

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

A. For Time:

400 Meter Run

300' DB Walking Lunges (35s/25s)

400 Meter Run

Rest 3 Minutes

500 Meter Ski

200 Double Unders

500 Meter Ski

Rest 3 Minutes

400 Meter Run

50 Box Jump Overs (24"/20")

400 Meter Run

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:

3 Sets of 6 Snatch Grip Deadlifts

3 Sets of 6 Sumo 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.
• Deadstop or touch n go are both welcome for the sets. Try to stick to on style with whichever you choose.
• Deadlift SLSC Standards- Bronze: 1.25x BW, Silver: M: 1.5x BW, Gold: 2x BW, Platinum: 2.5x BW

Classic Crossfit — 43:00-55:00

B. 12 Minute AMRAP

9 Power Cleans (155/105)

40 Double Unders

2,4,6... etc. Bar Muscle Ups After Each Round

Training notes:

• Sub 4-8-12 etc. of chest to bar if needed for gymnastics.
• Power clean weight should be moderate to moderately heavy.

Clean-up — 55:00-60:00

FITNESS

A. Take 15 Minutes to Complete:

3 Sets of 6 Snatch Grip Deadlifts

3 Sets of 6 Sumo Deadlifts

B. 12 Minute AMRAP

9 Power Cleans

60 Single Unders

2,4,6... etc. DB Renegade Rows After Each Round

SATURDAY

PERFORMANCE

Warm-Up — 0:00-25:00

Partner Workout — 25:00-55:00

A. 30 Minute Clock (W/Partner)

0-10:00

20 Strict Handstand Push Ups

40/32 Row Calories

20 Front Squats (185/125)

20 Strict Handstand Push Ups

10:00-20:00

20 Handstand Push Ups

40/32 Row Calories

20 Thrusters (135/95)

20 Handstand Push Ups

20:00-30:00

20 Wall Walks

600 Meter Run

60 Wall Balls (30/20) (10'/9')

Training notes:

• Rest with any remaining time between timed intervals.
• Cap the first two sets at 8:00

FITNESS.

A. 0-10:00

20 DB Z Press

32/28 Row Calories

20 Front Squats

20 DB Z Press

10:00-20:00

20 DB Push Press

32/28 Row Calories

20 Thrusters

20 DB Push Press

20:00-30:00

20 Scaled Wall Walks

600 Meter Run

60 Wall Balls

SUNDAY

PERFORMANCE

Warm-Up — 00:00-10:00

Hyrox Skill Work — 10:00-25:00

A. Take 15 Minutes to Practice/Learn:

Sled Push

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 Push

400 Meter Run

Training notes:

• Break the sled often since this will be lot's of sled push volume over 20 minutes. Do not cook yourself too much to where you cannot run at an effective threshold pace.

Clean-up — 55:00-60:00