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 2-5 Weighted Pull Ups

Training notes:

• 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 — 40:00-55:00

B. 10 Rounds For Time:

3 Clean and Jerks (185/125)

6 Chest to Bar

36 Double Unders

Training notes:

• 15 minute time cap.
• Clean and jerk weight should be tough singles. A rep every 5-10 seconds is the goal

Clean-up — 55:00-60:00

FITNESS

A. Take 15 Minutes to Practice Kipping Skills:

Kip Swings, Toes to Bar, Pull Ups etc.

B. 10 Rounds For Time:

3 Clean and Jerks

6 Ring Rows

48 Single Unders

TUESDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Snatch Technique — 15:00-30:00

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

Snatch High Pull + Hang Squat Snatch (2+1) (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. 2 Sets:

On a 7 Minute Clock

800 Meter Run

AMRAP in Remaining Time:

9 Overhead Squats (95/65)

6 Lateral Burpee Over Bar

Rest 2 Minutes

Training notes:

• Squat snatch into your first overhead squat rep is permitted. Aim to go unbroken on overhead squats if possible.

Clean-up — 55:00-60:00

FITNESS

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

Snatch High Pull + Hang Power Snatch (2+1) (2 Sec Pause at Bottom)

B. 2 Sets:

On a 7 Minute Clock

600 Meter Run

AMRAP in Remaining Time:

9 Overhead Squats

6 Lateral Burpee Over Bar

Rest 2 Minutes

WEDNESDAY

PERFORMANCE

Warm-Up — 00:00-10:00

Athlete Day — 10:00-25:00

A. Take 15 Minutes to Complete:

Accumulate 6-8 Sets of Box Jumps (For Height)

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

4 Sets of 8 DB Goblet Cossack Squat (Each Leg)

Training notes:

• Finish all med ball throws and box jumps before moving to Cossack squats.
• If needed, use rings to assist into getting into a deep Cossack squat.
• The test for this cycle will be standing broad jump
• SLSC Standards Bronze: 6', Silver: 7, Gold: 8', Platinum: 9'

High Turnover Conditioning — 35:00-55:00

B. On a 20:00 Clock

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

• Every Time You Break: 5 Burpees

Rest 1:30

AMRAP in Remaining Time:

12/9 Row Calories

12 Box Jump Overs (24"/20")

12/9 Assault Bike Calories

Training notes:

• Go for big sets on wall balls but don't be afraid of doing 5 burpees to keep your momentum up and get the 100 wall balls done at an effective rate.
• 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 Sets of Box Jumps (For Height)

Accumulate 10-12 Med Ball Toss On Wall

4 Sets of 8 DB Goblet Cossack Squat (Each Leg)

B. On a 20:00 Clock

100 Wall Balls

• Every Time You Break: 5 Burpees

Rest 1:30

AMRAP in Remaining Time:

9/7 Row Calories

12 Box Jump Overs

9/7 Assault Bike Calories

THURSDAY

PERFORMANCE

Warm-Up — 00:00-25:00

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

A. For Time:

600 Meter Run

200' Sled Push

600 Meter Run

200' Sled Push

600 Meter Run

Rest 3 Minutes

400 Meter Run

200 Meter Farmer Carry (70s/53s)

400 Meter Run

40 KB Goblet Squats (70/53)

400 Meter Run

Training notes:

• 30 minute time cap.
• Sled push weight should be challenging but doable, maybe switch every 25' or so.
• Run together, split the rest.

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 8 Snatch Grip Deadlifts

3 Sets of 4 Sumo Deadlifts

Training notes:

• Match weight as much as possible but load may need to decrease from previous week since we are adding more volume.
• 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

3-6-9...etc.

Wall Walks

Double Push Up Burpee Box Jump Overs (24"/20")

Back Squats (225/155)

Training notes:

• Take back squat out from the rack.
• Basically do on full push-up before getting up from the ground on your burpee.

Clean-up — 55:00-60:00

FITNESS

A. Take 15 Minutes to Complete:

3 Sets of 8 Snatch Grip Deadlifts

3 Sets of 4 Sumo Deadlifts

B. 12 Minute AMRAP

3-6-9...etc.

Scaled Wall Walks

Double Push Up Burpee Box Jump Overs (Kneeling Push-up)

Back Squats

SATURDAY

PERFORMANCE

Warm-Up — 0:00-25:00

Partner Workout — 25:00-55:00

A. For Time: (W/Partner)

3 Rounds

21 Toes to Bar

15 Thrusters (135/95)

9 Ring Muscle Ups

Rest 3 Minutes

3 Rounds

18 Clean and Jerks (135/95)

12 Strict Hand Stand Push Ups

6 Rope Climbs

Training notes:

• Today is a very high skill and heavy day.
• Make sure to warm up throughly and scale appropriately. Sub ring muscle ups for bmu, c2b or banded pull ups/banded ring dips as needed.

FITNESS.

A. For Time: (W/Partner)

3 Rounds

21 Hanging Knee Raises

15 Thrusters

9 Ring Muscle Ups

Rest 3 Minutes

3 Rounds

18 Clean and Jerks

12 DB Z Press

12 Lying to Stand Rope Climbs

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)

24/18 Calorie Machine

100' Sled Push

30 Burpees to Target (6")

Training notes:

• Your choice on cardio machine to use here.
• Split reps with your partner.

Clean-up — 55:00-60:00