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: Progress the weight marginally from last week.
• SLSC Standards: Bronze-1x BW, Silver-1.25x BW, Gold-1.5x BW, Platinum-2x BW

Barbell Battery — 40:00-55:00

B. 5 Rounds For Time:

15 Toes to Bar

12/9 Row Calories

9 Hang Clean and Jerks (135/95)

Training notes:

• 15 minute time cap.
• Clean and jerk weight is moderate, but tough. Manage grip fatigue throughout, with all 3 exercises involveing holding onto a bar in some way.

Hyrox — 25:00-55:00

A. 30 Minute AMRAP (W/Partner):

1000 Meter Row/Ski

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

600 Meter Run

50 Alt. DB Snatch (40/30)

Training notes:

• Run together, split the rest.
• DB snatch weight should be lighter than typical CrossFit setting.

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 6 Push Press (2-3 Sec Negative)

3 Sets of 6 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 — 40:00- 55:00

B. 4 Sets:

3 Minutes of Work:

4 Wall Walks

10 Burpee Pull Ups

Max Legless Rope Climbs in Remaining Time

• Workout is Complete When 12 Legless Rope Climbs are Finished
• 1 Minute Rest Between Sets

FITNESS

B. 4 Rounds For Time:

4 Sets:

3 Minutes of Work:

4 Scaled Wall Walks

12 Burpees to Target

Max Scaled Rope Climbs in Remaining Time

• 1 Minute Rest Between Sets

Training notes:

• Burpee pull up you can jump into the repetition. Bar height must be 6" above reach when standing.

WEDNESDAY

PERFORMANCE

Warm-Up — 00:00-10:00

Athlete Day — 10:00-22:00

A. Take 12 Minutes to Complete:

4 Sets of 3: Seated Box Jumps

4 Sets of 5 Slam Ball Slams

3 Sets of 10 DB RFE Split Squats (Each Leg)

Training notes:

• Super set jumps and slams, and do split squats last.
• You don't need to jump to highest box possible, just jump high and land on the box!
• Note the shorter time to work through this, to leave time for the conditioning piece.
• The test for this cycle will be standing vertical jump.

High Turnover Conditioning — 30:00-55:00

B. For Time:

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

50 Box Jump Overs (24"/20")

50 Wall Balls

50 Medicine Ball Step Overs

50 Wall Balls

50 Lateral Burpee Box Jump Overs

Training notes:

• 25 minute time cap.
• Carry the med ball however you prefer to get it over the box.

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 Alternate Between:

1. AMRAP 4:30: 50' Sandbag Lunges (66/44) + 50' Burpee Broad Jumps
2. 800 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.

POWERBUILDING

A. E2:30 for 5 sets:

4 front squats @ tough but fast weight

2 standing broad jumps

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

4,3,2; Rest 60s

B2. Strict weighted dips w/ external rotation at lockout

4,3,2; Rest 60s

B3. DB rear-foot elevated split squats

10,8,6/leg; 31x1 tempo; Rest 60s

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 + Clean High Pull + Hang Power Clean (1+1+2)

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

5 DB Thrusters (50s/35s)

4 Handstand Push Ups

3 Devils Press (50s/35s)

2 Ring Muscle Ups

1 Deadlift (275/185)

Training notes:

• Deadlift weight should be heavy.
• Build your pacing strategy around your pressing endurance on gymnastics exercises (hspu, rmu)
• Scale rmu with exercises like Ring rips, Ring pull ups, Ring push ups etc. to build strength in this modality.
• 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

5 DB Thrusters

4 DB Push Press

3 Devils Press

2 DB Renegade Rows

1 Deadlift

SATURDAY

PERFORMANCE

Warm-Up — 0:00-25:00

Partner Workout — 25:00-55:00

A. 30 Minute AMRAP (W/Partner)

100 Double Unders

30 Hang Snatches (95/65)

30/24 Assault Bike Calories

30 Front Squats (95/65)

30 Box Jump Overs (24"/20")

Training notes:

• Barbell should light and easily cycled.

POWERBUILDING

A. One and a quarter front squat

3,3,3,2,2; Build; Rest as needed

B. EMOM 15:

1st: 1 peg board ascent

• Sub rope climb

2nd: 25' bear hug sandbag lunge

3rd: 25' DB death march

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)

500 Meter Row

200 Meter Run

50' Sled Push/Pull

200 Meter Run

Training notes:

• Run together, split the rest.

POWERBUILDING

A1. Double overhand deficit deadlift

3x8; Rest 90s

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

A2. DB press + DB push press

3x(6+6); Rest 90s

• 6 DB presses into 6 DB push presses (same weight)

B. 4 sets:

20 DB see-saw bench presses

20 KB gorilla rows

20 dead bugs