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. Sets of 5,4,4,3,3,3 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)
• At this point in the cycle you should have a good idea of where your focus should be on kipping skills. Practice is usually repetitive, own it! You will see progress if you stick to it and progress your movements patiently.
• 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. For Time:

27-21-15-9

Chest to Bar

Alt. DB Snatch (50/35)

• 13 Double KB Front Squats Between Each Set (53s/35s) (3 Total Sets)

Training notes:

• 15 minute time cap.
• The flow of this wod is do 27 c2b, 27 snatches, 13 front squats, 21 c2b, 21 Snatch 13 front squats etc.
• Break the c2b into small repeatable sets.

Clean-up — 55:00-60:00

FITNESS

A. Take 15 Minutes to Practice Kipping Skills:

Kip Swings, Toes to Bar, Pull Ups etc.

B. For Time:

27-21-15-9

Ring Rows

Alt. DB Snatch

• 13 Double KB Front Squats Between Each Set (3 Total Sets)

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 (1+2)

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. For Time:

15 Squat Snatches (135/95)

600 Meter Run

Rest 2 Minutes

400 Meter Run

30 Overhead Squats (95/65)

400 Meter Run

Training notes:

• 16 minute time cap.
• Squat snatch into your first overhead squat rep is permitted. Aim for big sets on the oh squats.
• snatch weight is moderately heavy, OH squat weight is light.

Clean-up — 55:00-60:00

FITNESS

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

Snatch High Pull + Hang Power Snatch (1+2)

B. For Time:

15 Power Snatches

600 Meter Run

Rest 2 Minutes

400 Meter Run

30 Front Squats

400 Meter Run

WEDNESDAY

PERFORMANCE

Warm-Up — 00:00-10:00

Athlete Day — 10:00-25:00

A. Take 15 Minutes to Complete:

Accumulate 8 Double Broad Jumps into Vertical Jump

Accumulate 20 Med Ball Rotational Slams

4 Sets of 8 Barbell Single Leg RDLs Each Leg

Training notes:

• Finish all med ball throws and broad jumps before moving to S/L RDLs.
• ​https://www.youtube.com/shorts/M9ryqecCLf0​
• 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. 5 Rounds For Time:

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

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

9/7 Row Calories

Training notes:

• 20 minute time cap.
• Don't expect to be saved by the bell, this one should be pretty finishable.
• 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 8 Double Broad Jumps into Vertical Jump

Accumulate 20 Med Ball Rotational Slams

4 Sets of 8 DB Single Leg RDLs Each Leg (Contralateral)

B. 5 Rounds For Time:

21 Wall Balls

15 Box Burpee Jump Overs (No Push Up)

7/6 Row Calories

THURSDAY

PERFORMANCE

Warm-Up — 00:00-25:00

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

A. For Time:

1000 Meter Run

300' DB Lunges (35s/25s)

1000 Meter Run

300' KB Farmer Carry (53s/35s)

Rest 3 Minutes

500 Meter Row/Ski

50 Box Jump Overs (24"/20")

500 Meter Row/Ski

50 Burpees to Target (6")

Training notes:

• 30 minute time cap.
• Stick to either row or ski for the second half of the session.
• 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 10 Snatch Grip Deadlifts

3 Sets of 6 Deadlifts

Training notes:

• Match weight as much as possible but load may need to decrease from previous week since we are adding more volume to Snatch grip dl.
• Make sure to hook grip the snatch grip dl.
• 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

1-2-3-4-5...etc.

Ring Muscle Ups

Deadlifts (275/185)

Burpees Over the Bar

Training notes:

• Sub bmu or 2,4,6 etc C2B for rmu.
• Deadlift weight should be heavy.

Clean-up — 55:00-60:00

FITNESS

A. Take 15 Minutes to Complete:

3 Sets of 10 Snatch Grip Deadlifts

3 Sets of 6 Deadlifts

B. 12 Minute AMRAP

1-2-3-4-5...etc.

Renegade Row

Deadlifts

Burpees Over the Bar

SATURDAY

PERFORMANCE

Warm-Up — 0:00-25:00

Partner Workout — 25:00-55:00

A. 30 Minute AMRAP (W/Partner)

200 Meter Farmer Carry (53s/35s)

30 Toes to Bar

40 Box Jump Overs (24"/20")

30 Power Cleans (135/95)

Training notes:

• Power clean weight should be moderate.

FITNESS.

A. 30 Minute AMRAP (W/Partner)

200 Meter Farmer Carry

30 Hanging Knee Raises

40 Box Jump Overs

30 Power Cleans

SUNDAY

PERFORMANCE

Warm-Up — 00:00-10:00

Hyrox Skill Work — 10:00-25:00

A. Take 15 Minutes to Practice/Learn:

Burpee Broad Jumps

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)

600 Meter Run

200' Burpee Broad Jump

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

Training notes:

• Run together, split the rest.

Clean-up — 55:00-60:00