MONDAY

PERFORMANCE

Warm-Up — 0:00-20:00

Chest to Bar Endurance — 20:00-32:00

A. 20 Sets of 5 Unbroken Chest to Bar Pull Ups

Training notes:

• Bronze: 5 Unbroken Kipping C2B. Silver: Sub 12:00. Gold: Sub 7:30. Platinum: Sub 5:00
• If 5 chest to bar pull ups is under 40% of your max set, this is something you can push recovery breaks, otherwise pacing intelligently upfront will be very important. You can be feeling good at 40 total reps and fall apart by 60 if you go too fast.

Upper Body Grinders — 43:00-55:00

B. For Time:

24-18-12-6

Push Ups

Russian KB Swings (70/53)

• 200' KB Suitcase Carry Between Each Set

Training notes:

• 12 minute time cap.
• Switch arms as needed on suitcase carry.

Clean-up — 55:00-60:00

FITNESS

A. Take 12 Minutes to Practice Kipping Skills:

Aim for a set of unbroken chest to bar pull ups or other skills you have been working on this cycle.

B. For Time:

24-18-12-6

Kneeling Push Ups

Russian KB Swings

• 200' KB Suitcase Carry Between Each Set

6:30 Class WOD:

12 Minute AMRAP (W/ Partner)

18/15 Row/Bike Calories

15 Dumbbell Thrusters

12 Burpees

Rest 3 Minutes

12 Minute AMRAP (W/Partner)

200 Meter Run

16 Alt. DB Snatches

22/18 Row/Bike Calories

Notes:

• Run together, split the rest.

TUESDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Snatch — 15:00-30:00

A. Take 15 Minutes to Establish:

1 RM Squat Snatch

Training notes:

• Bronze: .65x BW. Silver: .85x BW. Gold: 1x BW. Platinum: 1.35x BW

Nancy — 40:00- 55:00

B. 5 Rounds For Time:

400 Meter Run

15 Overhead Squats (95/65)

Training notes:

• 15 minute time cap.
• Run at a pace that allows for fast sets on overhead squats. If you can unbroken, that will improve your score drastically.

Clean-up — 55:00-60:00

FITNESS

A. Take 15 Minutes to Establish:

1 RM Power Snatch

B. 5 Rounds For Time:

400 Meter Run

15 Front Squats

WEDNESDAY

PERFORMANCE

Warm-Up — 00:00-10:00

Athlete Day — 10:00-25:00

A. Take 15 Minutes to Complete:

Establish a Max Broad Jump

4 Sets of 6 DB Goblet Step Downs (Each Leg)

Training notes:

• Finish all broad jumps before moving to DB goblet step downs.
• SLSC Standards Bronze: 6', Silver: 7, Gold: 8', Platinum: 9'

High Turnover Conditioning — 35:00-55:00

B. 3 Rounds For Time:

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

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

Training notes:

• 20 minute time cap.
• This is basically a 20 minute AMRAP, as you can see the scores, a platinum would be just to finish.
• Nonetheless, try to get as far as possible!
• 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:

Establish a Max Broad Jump

4 Sets of 6 DB Goblet Step Downs (Each Leg)

B. 3 Rounds For Time:

50 Wall Balls

50 Burpee Box Jump Overs (No Push Up)

THURSDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Hyrox, Partner Intervals — 15:00-55:00

A. Every 10 Minutes for 40 Minutes

1000 Meter Ski/Row/Run

300' Farmer Carry (70s/53s)

40 Toes to Bar

Training notes:

• Goal is to rest between 2-3 minutes each set.
• Alternate cardio choices for variety in the session, or you can focus on one if you really want to focus on that one modality.
• Run together, split the rest.

Clean-up — 55:00-60:00

POWERBUILDING

A1. Back squat

5x3; Across; Rest 1 min

A2. Single-arm DB rows

12,10,8,6,6/side; Short rest b/w arms; Rest 1-3 min

B1. Double KB front squats

5x5; Rest 1 min

• Elbows down by ribs.

B2. Strict pull-ups

5xAMRAP (-2); 1111 tempo; Rest 1 min

• Tempo means full pause at top and bottom. Use assistance as necessary to actually hit pause.

FRIDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Deadlift — 15:00-30:00

A. Take 15 Minutes to Establish:

1 RM Deadlift

Training notes:

• 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

2 Wall Walks

2 Legless Rope Climbs

• Add 1 Wall Walk Every Round

Training notes:

• Switch to regular rope climbs if grip starts to give out.

Clean-up — 55:00-60:00

FITNESS

A. Take 15 Minutes to Establish:

1 RM Deadlift

B. 12 Minute AMRAP

2 Scaled Wall Walks

2 Scaled Rope Climbs or 4 Lying to Stand Rope Pulls

• Add 1 Wall Walk Every Round

SATURDAY

PERFORMANCE

Warm-Up — 0:00-25:00

Partner Workout — 25:00-55:00

A. 30 Minute AMRAP (W/Partner)

600 Meter Run

120 Double Unders

30 Handstand Push Ups

30 Alt. DB Snatches (50/35)

Training notes:

FITNESS.

A. 30 Minute AMRAP (W/Partner)

600 Meter Run

180 Single Unders

30 DB Push Press

30 Alt. DB Snatches

POWERBUILDING

A1. Deadlift

2,1,2,1,2,1; Waveload; Rest 1 min

A2. Moderate-grip bench press

2,1,2,1,2,1; Waveload; Rest 1-3 min

B. E2min for 20 min:

1st: 5 sandbag squat cleans + 100' DB farmer's walk

2nd: 50' sled push (tough) + 20-40s weighted pronated hang from pull-up bar

• For sandbag squat cleans, clean to the shoulder then do a squat

SUNDAY

PERFORMANCE

Warm-Up — 00:00-10:00

Hyrox Skill Work — 10:00-25:00

A. Take 15 Minutes to Practice/Learn:

Ski Erg

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)

200-300-400-etc. Meter Ski

100-150-200-etc. Sandbag Walking Lunge (44/22)

10-15-20-etc. Burpees

Training notes:

• Split the ski work evenly.

Clean-up — 55:00-60:00