MONDAY

PERFORMANCE

Warm-Up — 0:00-25:00

Labor Day Partner Workout — 25:00-55:00

A. 30 Minute AMRAP (W/Partner)

30/24 Row Calories

20 Burpees Over Bar

10 Power Cleans (155/105)

Training notes:

• Split the work with your partner. Power Clean weight should be moderately heavy singles. It may be effective to go back and forth singles with your partner.

Clean-up — 55:00-60:00

FITNESS

A. 30 Minute AMRAP (W/Partner)

24/18 Row Calories

20 Burpees Over Bar

10 Power Cleans

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 Snatch

Training notes:

• Build to a moderate heavy weight.
• Drop under the bar fast!
• Reach full extension before dropping under the bar.

Snatch Battery — 40:00- 56:00

B. Every 4:00 for 8:00 Minutes

200 Meter Run

5 Squat Snatch + Overhead Squat Complex (115/85)

200 Meter Run

Into

For Time:

20 Toes to Bar

200 Meter Run

20 Overhead Squats (115/85)

200 Meter Run

20 Toes to Bar

200 Meter Run

Training notes:

• 16 minute time cap.
• Squat snatch into your first overhead squat rep is permitted.
• snatch complex weight is moderate.

Clean-up — 55:00-60:00

FITNESS

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

2 Hang Power Snatch

B. Every 4:00 for 8:00 Minutes

200 Meter Run

10 Power Snatches

200 Meter Run

Into

For Time:

20 Ab Mat Sit Ups

200 Meter Run

20 Front Squats

200 Meter Run

20 Ab Mat Sit Ups

200 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

Accumulate 20 Med Ball Rotational Slams

4 Sets of 8 DB RFE Split Squats

Training notes:

• Finish all med ball throws and broad jumps before moving to DB RFE Split Squats.
• ​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. Every 4 Minutes for 20 Minutes:

2 Rounds

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

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

Training notes:

• Goal is to rest 1:00+ each set.
• Scale bbjo before scaling wall ball reps to get the right amount of rest time.
• 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

Accumulate 20 Med Ball Rotational Slams

4 Sets of 8 DB RFE Split Squats

B. Every 4 Minutes for 20 Minutes:

10 Wall Balls

10 Burpee Box Jump Overs (No Push Up)

THURSDAY

PERFORMANCE

Warm-Up — 00:00-25:00

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

A. For Time:

200 Meter Run

20 Alt. DB Snatch (50/35)

400 Meter Run

40 Burpee Broad Jumps

600 Meter Run

60 Box Jump Overs (24"/20")

800 Meter Run

80 Lateral Jumps Over DB

1000 Meter Run

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

Training notes:

• 30 minute time cap.
• Feet stay together on lateral hops over DB. Two foot take off, two foot landing.
• Burpee Broad jumps are counted in repetitions, jump distance must be the length of the floor boxes.
• Run together, split the rest.

Clean-up — 55:00-60:00

POWERBUILDING

A1.

A2.

B.

FRIDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Deadlift Variation — 15:00-30:00

A. Take 15 Minutes to Complete:

3 Sets of 6 Deadlifts

3 Sets of 4 Deadlifts

Training notes:

• Same weights across each set at each rep count.
• 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 — 40:00-55:00

B. For Time:

30/24 Assault Bike Calories

10 Bar Muscle Ups

100' DB Walking Lunges (Farmer Carry) (50s/35s)

20/16 Assault Bike Calories

20 Chest to Bar Pull Ups

100' DB Walking Lunges (Front Rack)

10/7 Assault Bike Calories

30 Pull Ups

100' DB Walking Lunges (Overhead)

Training notes:

• 15 minute time cap.

Clean-up — 55:00-60:00

FITNESS

A. Take 15 Minutes to Complete:

3 Sets of 6 Deadlifts

3 Sets of 4 Deadlifts

B. For Time:

24/18 Assault Bike Calories

10 DB Renegade Rows

100' DB Walking Lunges (Farmer Carry)

16/12 Assault Bike Calories

20 Banded Pull Ups

100' DB Walking Lunges (Front Rack)

10/7 Assault Bike Calories

30 RIng Rows

100' DB Walking Lunges (Overhead)

SATURDAY

PERFORMANCE

Warm-Up — 0:00-25:00

Partner Workout — 25:00-55:00

A. 30 Minute AMRAP (W/Partner)

800 Meter Run

20 Clean and Jerks (135/95)

• Partner hangs from bar while the other does clean and jerks. Reps do not count unless partner is hanging.

Training notes:

• Clean and jerk weight should be moderate.

FITNESS.

A. 30 Minute AMRAP (W/Partner)

800 Meter Run

20 Clean and Jerks

• Partner hangs (assisted) from bar while the other does clean and jerks. Reps do not count unless partner is hanging.

POWERBUILDING

A1.

A2.

B. E2min for 20 min:

1st:

2nd:

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)

400 Meter Run

100' Burpee Broad Jump

400 Meter Run

50 Alt. DB Snatch (50/35)

100' Burpee Broad Jump

Training notes:

• Run together, split the rest.

Clean-up — 55:00-60:00