MONDAY

PERFORMANCE

Warm-Up — 0:00-15:00

Back Squat — 15:00-30:00

A. Take 15 Minutes to Complete 6 Sets:

5,5,3,3,2,2 Back Squats

Training notes:

• Keep the same weight for each rep count, build as able with no misses.
• SLSC Standards: Bronze-1x BW, Silver-1.25x BW, Gold-1.5x BW, Platinum-2x BW

Barbell Battery — 42:00-55:00

B. 5 Rounds For Time:

9 Hang Cleans (115/85)

6 Front Squats (115/85)

40 Double Unders

2 Rope Climbs

Training notes:

• 13 minute time cap.
• Barbell weight should be moderate. It should be light enough that doing these sets unbroken is possible but as fatigue comes into play breaks may be needed.

Hyrox — 15:00-55:00

A. 40 Minute AMRAP (W/Partner):

1000 Meter Run

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

1000 Meter Row

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

1000 Meter Ski

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:

5,4,3,5,4,3 Strict Press

Training notes:

• Waveload through the sets.
• 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. 15 Minute AMRAP

15 Hand Release Pushups

15/11 Assault Bike Calories

15 Toes to Bar

15 DB Snatch (50/35) (L)

15 DB Snatch (50/35) (R)

Training notes:

• Push ups and toes to bar should be sets that take no more than 1:00 to complete. Scale as needed.

WEDNESDAY

PERFORMANCE

Warm-Up — 00:00-10:00

Athlete Day — 10:00-25:00

A. Take 15 Minutes to Complete:

6 Sets of 2: Box Jumps For Height

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

Training notes:

• Progress sled push weight from last week.
• Make good decisions and don't get hurt doing box jumps.
• 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. 10 Rounds For Time:

200 Meter Run

5 Squat Cleans (135/95)

Training notes:

• Barbell weight should be moderate.
• 18 minute time cap.

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. 200 Meter Run + 150' Sled Push or Pull (Heavy) + 400 Meter Run
2. 800 Meter Run + AMRAP Ski Meters until 6:00

Training notes:

• Target rest time: 2:00+ for the rounds after running.
• Make sure sled weight is heavy enough to be a challenge but not stop you in your tracks. Should take around 2:00-3:00

POWERBUILDING

A. E2:30 for 5 sets:

2 one and a quarter front squats

2 broad jumps from seated

B1. Strict supinated chest-to-bar chin-ups

3xAMRAP(-2); Rest 60s

B2. Ring push-ups w/ external rotation at lockout

3xAMRAP(-2); Rest 60s

B3. DB lateral step-up

3x10/side; Rest 60s

FRIDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Power Clean Technique — 15:00-30:00

A. Take 15 Minutes to Complete:

3 Sets: Clean Pull + Power Clean

2-3 Sets: 2 Power Cleans

Training notes:

• Build through the clean pull + power cleans. Same weight across on sets of power cleans.
• 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

1 Ring Muscle Up

2 Wall Walks

3 Devils Press (50s/35s)

4 Toes to Bar

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

Training notes:

• Transition time will be crucial in this workout. For some, slower transitions will be needed to maintain work rate on things like the rmu and devils press, but the best scores will try to cut transitions down to a minimum.
• 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)

12 Sandbag Squats (150/100)

24 Box Jump Overs (30"/24")

48 Plate Ground to Overhead (45/35)

96 Double Unders

48/36 Row Calories

24 Chest to Bar

Training notes:

• Sandbag should be heavy AF. Box jumps are high.
• Split reps with your partner.

POWERBUILDING

A. One and a quarter front squat

3,1,3,1; Waveload; Rest as needed

B. EMOM 16:

1st: 6 Pendlay rows

2nd: 6 close-grip bench presses

3rd: 10-15s/side single-leg wall sit at parallel

SUNDAY

PERFORMANCE

Warm-Up — 00:00-10:00

Hyrox Skill Work — 10:00-25:00

A. Take 15 Minutes to Practice/Learn:

Sandbag Lunges

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)

100' Sandbag Lunges (66/44)

200 Meter Run

100 Meter Farmer Carry (70s/53s)

300 Meter Row

Training notes:

• Run together, split the rest.

POWERBUILDING

A1. Double overhand deficit deadlift

7,6,5; Rest 90s

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

A2. DB push presses

3x10; Short rest

A3. Wall-facing handstand hold

3x20-40s; Rest 1-2 min

B. 3-4 rounds not for time:

10 spiderman push-ups

50' sandbag lunges

20 DB pull-throughs to row (10/side)

10 DB step overs