MONDAY

PERFORMANCE

Warm-Up — 0:00-18:00

Back Squat — 18:00-30:00

A. Every 2 Minutes for 6 Sets:

12,10,8,6,4,2 Back Squats

Training notes:

• Build as able, but the intention is not to establish the heaviest set of 2 possible, rather we are looking for a higher volume session, in reality the set 8 or 6 should probably be the "toughest" set on this.
• In an attempt to keep you on your toes with back squats (not literally) and not get bored with a "not so flashy" progression, this is supposed to be a somewhat disruptive style of training that will feel much more challenging from a strength endurance/volume perspective.
• 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:

10-9-8-7-6-5-4-3-2-1

Power Cleans (155/105)

1-2-3-4-5-6-7-8-9-10

Handstand Push Ups

Training notes:

• 15 minute time cap.
• Power clean weight should be moderately heavy.
• If you can do hspu but this is too much volume, try this rep scheme: 1-2-3-4-5-5-4-3-2-1.

Hyrox — 15:00-55:00

A. 40 Minute AMRAP (W/Partner):

1000 Meter Run

1000 Meter Row

1000 Meter Ski

2 Mile Assault Bike

Training notes:

• Run together, split the rest 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:

8,8,7,7,6,5 Strict Press

Training notes:

• Aim to build to a weight heavier than what you built to on last weeks sets of 5.
• 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. For Time:

21 DB Thrusters (50s/35s)

400 Meter Run

40 Pull Ups

400 Meter Run

21 DB Thrusters (50s/35s)

Training notes:

• 12 minute time cap
• How you break up and get through the pull ups is the most important phase of this workout. Usually staying below your 40% max set and then using a descending rep cheme

WEDNESDAY

PERFORMANCE

Warm-Up — 00:00-10:00

Athlete Day — 10:00-25:00

A. Take 15 Minutes to Complete:

3 Sets of 3: Broad Jump to Vertical Jump

3 Sets of 5 Each: Reverse Lunge to S/L Vert Jump

4-5 Sets of 20' Sled Push (HEAVY)

Training notes:

• Build as able on sled push, make sure you can complete the entire length on sled push unbroken.
• The test for this cycle will be standing vertical jump.

High Turnover Conditioning — 37:00-55:00

B. 3 Rounds For Time:

25 Snatches (75/55)/ HYROX: 150' SB Lunges (44/22)

30/24 Row Calories

35 Box Jump Overs (24"/20")

Training notes:

• 18 minute time cap.
• Snatch weight should be very light.

THURSDAY

PERFORMANCE

Warm-Up — 00:00-15:00

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

A. Every 8 Minutes for 40 Minutes Alternate Between:

1. 6:00 AMRAP of: 6,9,12,15...etc of Assault Bike Calories + Burpees
2. 1000 Meter Run

Training notes:

• Target rest time: 2:00+ for the rounds after running.
• Turn around and go back down the 2nd time around on bike/burpees. If you finish your set of 6 on the way down then start heading back up again.
• On the 3rd time around on burpees/bike continue to go up in reps as far as you can in the alotted time.

POWERBUILDING

A. E2:30 for 5 sets:

2 one and a quarter front squats

2 standing broad jumps

1 front squat

• Same weight on one and a quarter and normal front squats

B1. Strict weighted pull-ups w/ pause over bar

3,2,1; Rest 60s

B2. Strict weighted dips w/ external rotation at lockout

3,2,1; Rest 60s

B3. DB box step overs

3x10; Tough; Rest 60s

FRIDAY

PERFORMANCE

Warm-Up — 00:00-18:00

Power Clean Battery — 18:00-30:00

A. Every 90 Seconds for 8 Sets:

1-3. 3 Power Cleans

4-6. 2 Power Cleans

7-8. 1 Power Clean

Training notes:

• Reset before doing each power clean.
• Build as reps decrease, same weight across for each set of reps.
• 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. For Time:

50 Double Unders

50/40 Row Calories

50 Double Unders

50 American KB Swings (70/53)

50 Double Unders

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

50 Double Unders

50 Toes to Bar

50 Double Unders

Training notes:

• 15 minute time cap
• This workout really comes down to the last set of toes to bar and double pace accordingly.
• 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)

30 Burpee Bar Muscle Ups

30 Deadlifts (225/155)

30 Wall Walks

30 Dumbbell Hang Cleans (50s/35s)

30/24 Assault Bike Calories

Training notes:

• Barbell weight should be moderately heavy.
• Split reps with your partner.

POWERBUILDING

A. Pin squat at parallel

5x2; Rest as needed

• https://www.youtube.com/watch?v=9C-9vrZut8c

B. EMOM 15:

1st: 1-2 legless rope climbs

2nd: 1-3 strict wall-facing handstand push-ups to deficit

3rd: 6 double DB front squats (tough)

SUNDAY

PERFORMANCE

Warm-Up — 00:00-10:00

Hyrox Skill Work — 10:00-25:00

A. Take 15 Minutes to Practice/Learn:

Farmer Carry

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

40 Box Jump Overs (24"/20")

200 Meter Farmer Carry (53s/35s)

Training notes:

• Run together, split the rest.

POWERBUILDING

A1. Double overhand deficit deadlift

6,6,6; Rest 90s

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

A2. DB Z presses

8,6,4; Short rest

A3. Waiter's walk

3x50'/side; Rest 1-2 min

B. Not for time:

21-15-9:

DB bench presses

Renegade rows, no push-up

Ski erg calories (damper @ 10)

• 21, 15, 9 per side