MONDAY

PERFORMANCE

Warm-Up — 0:00-15:00

Back Squat — 15:00-30:00

A. Take 15 Minutes to Complete 5 Sets:

5 Back Squats

Training notes:

• Build Moderately: With this being the beginning of the cycle, this should feel far from a max out. Top set should be RPE 6-7. 🤷🏽‍♂️
• If you go too hard on a 5x5 at the start of a cycle you will be deathly sore. Lift intelligently.
• SLSC Standards: Bronze-1x BW, Silver-1.25x BW, Gold-1.5x BW, Platinum-2x BW

Barbell Battery — 40:00-55:00

B. For Time:

10 Shuttle Runs (25' Down, 25' Back)

15 Clean and Jerks (135/95)

10 Shuttle Runs

12 Clean and Jerks

10 Shuttle Runs

9 Clean and Jerks

10 Shuttle Runs

9 Clean and Jerks

Training notes:

• 15 minute time cap.
• Substitute 200 meter run if class is too big to do shuttle runs.
• Clean and jerk weight is moderate, with the time domain of the workout, doing tng is doable but maybe not the best for pacing.

Clean-up — 55:00-60:00

TUESDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Strict Press — 15:00-30:00

A. Take 15 Minutes to Complete 6 Sets of:

3 Sets of 7 Push Press (2-3 Sec Negative)

3 Sets of 7 Strict Press

Training notes:

• Reset between each rep (no touch n go)
• We will test the strict press at the end of the cycle. We are going to implement some muscular overload with the push press at the beginning of the cycle though.
• SLSC Standards: Bronze- .5x BW, Silver- Female .55x BW Male .6x BW, Gold- Female .7x BW Male .85x BW, Platinum- Female .85x BW Male 1x BW

Gymnastics Bottleneck WODs — 43:00- 55:00

B. 4 Rounds For Time:

21/18 Assault Bike Calories

15 Toes to Bar

5 Bar Muscle Ups

FITNESS

B. 4 Rounds For Time:

18/15 Assault Bike Calories

15 Hanging Knee Raises

5 DB Renegade Rows (Push Up + Row Left + Row Right = 1 Rep)

Training notes:

• 12 minute time cap.
• Going right into bar muscle ups after toes to bar will be very hard on the grip. Make sure to strategize your Reps going into this one.

Clean-up — 55:00-60:00

WEDNESDAY

PERFORMANCE

Warm-Up — 00:00-10:00

Athlete Day — 10:00-25:00

A. Take 15 Minutes to Complete:

4 Sets of 3: Seated Box Jumps

4 Sets of 5 (Each): S/L Medball Rotational Toss

3 Sets of 8 DB RFE Split Squats (Each Leg)

Training notes:

• Super set jumps and throws, and do split squats last.
• You don't need to jump to highest box possible, just jump high and land on the box!
• The test for this cycle will be standing vertical jump

High Turnover Conditioning — 40:00-55:00

B. For Time:

100 Double Unders (150 Single Unders)

50 Alt. DB Snatch

50 Burpees Over DB

50 Alt. DB Snatch

100 Double Unders (150 Single Unders)

Training notes:

• 15 minute time cap.
• Break the first two sets of the jump rope and DB snatch early and often. That set of 50 burpees in the middle of this workout will be the biggest separator.

Clean-up — 55:00-60:00

THURSDAY

PERFORMANCE

Warm-Up — 00:00-25:00

Hyrox, Compromised Running — 25:00-55:00

A. Every 6 Minutes for 30 Minutes

300 Meter Row

50' DB Walking Lunges (Farmer Hold)

400 Meter Run

Training notes:

• Target rest time: 1:30+ for most rounds
• Use weight that allows you to move at a rate where you can go unbroken on lunges.

FRIDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Power Clean Technique — 15:00-30:00

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

Slow Pull Clean Pull + Hang Clean Pull + Hang Power Clean

Training notes:

• Build moderately, focus more on positions and speed of the bar rather than weight.
• We will test with a 1RM power clean at the end of the cycle.
• Power clean SLSC Standards- Bronze: .8x BW, Silver: 1.5xBW, Gold: 1.15x BW, Platinum: 1.5x BW

Classic Crossfit — 40:00-55:00

B. 15 Minute AMRAP

8 Snatches (95/65)

8 Handstand Push Ups

8 Chest to Bar

8 Squat Cleans (95/65)

8 V Ups

Training notes:

• Bar weight should be light.
• Gymnastics should be able to be done in 2 sets max, if not unbroken.
• We will test "Nate" at the end of this cycle
• SLSC Standards: Bronze: 10 Rounds of Cindy, Silver: 10+ Rounds, Gold: 15+ Rounds, Platinum: 20+ Rounds

FITNESS

B. 15 Minute AMRAP

8 Snatches

8 DB Push Press

8 Ring Rows

8 Squat Cleans

8 S/L V Ups

SATURDAY

PERFORMANCE

Warm-Up — 0:00-25:00

Partner Workout — 25:00-55:00

A. 30 Minute AMRAP (W/Partner)

400 Meter Run

26 Devil press (50s/35s)

26 Box Jump Overs (24"/20")

26 DB Thrusters (50s/35s)

26 Toes to Bar

Training notes:

FITNESS.

A. 30 Minute AMRAP (W/Partner)

400 Meter Run

26 S/A Devil press

26 Box Jump Overs

26 DB Thrusters

26 Ab Mat Sit Ups

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)

30/24 Calorie Ski + 30/24 Calorie Row

30 Ab Mat Sit Ups

30 Box Jump Overs (24"/20")

Training notes:

• Partners work simultaneously on row and ski, can switch as desired but 30 calories must be complete on both machines before moving onto ab mat sit ups.