MONDAY

PERFORMANCE

Warm-Up — 0:00-15:00

Back Squat — 15:00-30:00

A. Take 15 Minutes to Complete 5 Sets:

5,5,5,3,3 Back Squats

Training notes:

• Build through the 5s, same weight on 3s.
• 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:

4 Rounds

5 Bar Facing Burpees

5 Clean and Jerks (135/95)

Into:

4 Rounds

5 Bar Facing Burpees

3 Clean and Jerks (155/105)

Into:

4 Rounds

5 Bar Facing Burpees

1 Clean and Jerk (185/125)

Training notes:

• 15 minute time cap.
• Have weights ready to go to change during the workout.
• Top weight should be a tough but doable weight that will not leave you waiting for extended times to hit the rep.

Hyrox — 25:00-55:00

A. 30 Minute AMRAP (W/Partner):

36/28 Row Calories

32 Box Jump Overs (24"/20")

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

24 Sand Bag Reverse Lunges (66/44)

20 Push Ups

Training notes:

• Split work with your partner.

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 5 Push Press (2-3 Sec Negative)

3 Sets of 5 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. 12 Minute AMRAP

15/11 Assault Bike Calories

12 Toes to Bar

9 DB Alt. Snatch (50/35)

6 Ring Dips

FITNESS

B. 12 Minute AMRAP

11/8 Assault Bike Calories

12 Hanging Knee Raises

9 DB Alt. Snatch (50/35)

6 Ring Push Ups

Training notes:

• RIng dips can be kipping.
• Opting for ring push ups can actually still be a very tough exercise, regular/elevated push ups are available as well.

WEDNESDAY

PERFORMANCE

Warm-Up — 00:00-10:00

Athlete Day — 10:00-25:00

A. Take 15 Minutes to Complete:

3 Sets of 2: Seated Box Jumps

3 Sets of 3: Standing Box Jumps

3 Sets of 12 DB RFE Split Squats (Each Leg)

Training notes:

• Complete the seated box jumps first.
• You don't need to jump to the 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:

300 Double Unders / 1000m run for HYROX

100 Box Step Overs (24"/20")

50 S/A DB Clean and Jerks (50/35)

Training notes:

• 15 minute time cap.
• Box step overs are bodyweight, the standard for this movement is you MUST open the hips and stand up all the way at the top of the box before traversing back down the other side of the box.

THURSDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Hyrox, Compromised Running — 15:00-55:00

A. Every 10 Minutes for 40 Minutes Alternate Between:

1. 100' Sandbag Lunges (66/44) + 50' Sled Push + 800 Meter Run
2. 150' Farmer Carry (70s/53s) + 50' Sled Pull + 800 Meter Run

Training notes:

• Target rest time: 2:00+ for most rounds.
• Use weight that allows you to move at a rate where you can go unbroken on lunges and carrys. Sled weights are tough but doable. The sled effort should take around 1-1:30 ish.

POWERBUILDING

A. E2:30 for 5 sets:

2 box jumps from seated

3 front squats @ tough but fast weight

B1. Pendlay rows

3x5; 31x0 tempo; Rest 90s

B2. Curts Ps

3x5; Rest 90s

• Squat clean + 2 lunges + Push press

FRIDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Power Clean Technique — 15:00-30:00

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

Clean High Pull + Power Clean (2+2)

Training notes:

• Reset before doing each power clean.
• 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

3,6,9,12..etc

Shoulder to Overhead (95/65)

Row Calories

KB Swings (53/35)

Pull Ups/Ring Rows

Training notes:

• Shoulder to overhead weight should be light and cyclable.
• 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

SATURDAY

PERFORMANCE

Warm-Up — 0:00-25:00

Partner Workout — 25:00-55:00

A. 30 Minute AMRAP (W/Partner)

4 Rounds of:

12 Deadlifts (155/105)

9 Hang Cleans (155/105)

6 Shoulder to Overhead (155/105)

400 Meter Run

Into AMRAP in Remaining Time:

18/15 Row Calories

12 Bar Facing Burpees

6 Bar Muscle Ups

Training notes:

• Each partner must complete an entire round of "DT" before the next partner completes their whole round, run together.
• Barbell should be moderate, this practicing "DT" (CrossFit benchmark workout).

POWERBUILDING

A. One and a quarter front squat

3,2,3,2; Waveload; Rest as needed

B. EMOM 15:

1st: 5 strict weighted chest-to-bar pull-ups

2nd: 5 strict weighted ring dips

3rd: 15 Russian KB swings (heavy)

SUNDAY

PERFORMANCE

Warm-Up — 00:00-10:00

Hyrox Skill Work — 10:00-25:00

A. Take 15 Minutes to Practice/Learn:

Row 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)

600 Meter Run

1000 Meter Row

30 Deadlifts (155/105)

30 Burpees Over Bar

Training notes:

• Run together, split the rest.

POWERBUILDING

A1. Double overhand deficit deadlift

8,7,6; Rest 90s

• No hook grip. 2" deficit (stand on platforms or plates). Reset each rep

A2. DB Z presses

3x6; Short rest

A3. DB bench presses

3x6; Rest 90s

• Short rest b/w Z presses and bench presses

B. 4 sets not for time:

10 ring push-ups

10 single-arm DB rows, right

10 ring push-ups

10 single-arm DB rows, left