MONDAY

PERFORMANCE

Warm-Up — 0:00-15:00

Back Squat — 15:00-30:00

A. Take 15 Minutes to Complete 6 Sets:

5,3,1,5,3,1 Back Squats

Training notes:

• Waveload.
• This is the week before test week, although we are looking to go heavy, next week is where we will find a true max, just go for a heavy single today.
• SLSC Standards: Bronze-1x BW, Silver-1.25x BW, Gold-1.5x BW, Platinum-2x BW

Barbell Battery — 40:00-56:00

B. Every 4 Minutes for 16 Minutes

7 Unbroken Clean and Jerks (135/95)

7 Burpees Over Bar

7 Box Jump Overs (24"/20")

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

Training notes:

• Target rest: 1:30 + per round.
• Barbell weight should be moderate. Unbroken is required. Drop the weight if not feasible. Unbroken means touch n go.

Hyrox — 15:00-55:00

A. 40 Minute AMRAP (W/Partner):

3000 Meter Run

Into AMRAP in Remaining Time:

30 DB Snatch (50/35)

500 Meter Row

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

500 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:

3,3,3,2,2,2 Strict Press

Training notes:

• Build as able, find a tough double to finish with no misses.
• 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:

21/15 Assault Bike Calories

21 Toes to Bar

15/12 Assault Bike Calories

15 Chest to Bar

9/7 Assault Bike Calories

9 Bar Muscle Ups

Buy Out:

40 Alt. DB Snatches (50/35)

Training notes:

• 12 minute time cap.
• If you have chest to bar but not bar muscle ups, substitute another gymnastics exercise involving pressing like handstand push ups, or dips.

WEDNESDAY

PERFORMANCE

Warm-Up — 00:00-10:00

Athlete Day — 10:00-25:00

A. Take 15 Minutes to Complete:

4 Sets of 1: Max Standing Vertical Jump

4 Sets of 4-5: Reverse Lunge to S/L Vert Jump

3-4 Sets of 20' Sled Push (HEAVY)

Training notes:

• Build as able on sled push weight but make sure this doesn't turn into cardio.
• 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 — 35:00-55:00

B. 5 Rounds For Time:

400 Meter Run

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

Training notes:

• Push the wall balls, unbroken is not required for scaling but push it.
• 20 minute time cap.

THURSDAY

PERFORMANCE

Warm-Up — 00:00-15:00

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

A. 4 Rounds For Time:

500 Meter Row

50' Sandbag Walking Lunges (66/44)

10 Burpees to Target (6")

1000 Meter Run

Training notes:

• 40 minute time cap.
• Use the row to settle into each round, and prioritize running speed on this workout, as it is the most important area that the most time will be spent.

POWERBUILDING

A. E2:30 for 5 sets:

1 front squat

1 standing broad jump

1 front squat

B. 3 rounds:

1 min AMRAP strict pull-ups (singles)

1 min AMRAP push-ups (break every 5 reps)

1 min AMRAP DB lateral step-ups, right

1 min AMRAP DB lateral step-ups, left

-Rest 2 min

FRIDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Power Clean Technique — 15:00-25:00

A. EMOM10

2 Power Cleans

Training notes:

• Drop and reset between repetitions.
• Increase weight every 2 sets as able. Start at around 75% of your 1 RM.
• 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 — 35:00-55:00

B. 20 Minute AMRAP

15/12 Calorie Row

3 Ring Muscle Ups

3 Strict Handstand Pushups

3 Sandbag Cleans (150/100)

Training notes:

• Sandbag clean movement standard is to the shoulder, stabilize with one arm controlling the weight.
• Goal is get ~8-10 rounds. Scale 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)

24/18 Row/Ski Calories

24 Squat Snatches (135/95)

24 Lateral Burpees Over the Bar

24 Strict Pull Ups

24 Box Jump Overs (24"/20")

Training notes:

• Squat snatch weight should be moderately hard singles.
• Scale with strict pulling exercises instead of using any kipping exercises.
• Split reps with your partner.

POWERBUILDING

A. Pin squat at parallel

5x1; Rest as needed

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

B1. Legless rope climbs

4x1-2; Rest 1 min

B2. Pendlay rows

4x8; Rest 1 min

B3. Seated hand-over-hand sled pull

4x25'; Tough; Rest 1 min

SUNDAY

PERFORMANCE

Warm-Up — 00:00-10:00

Hyrox Skill Work — 10:00-25:00

A. Take 15 Minutes to Practice/Learn:

Sled Pull

Training notes:

• We agreed we should spend some more time exploring sled pull techniques, as this is one of the more complex/difficult movements in hyrox.

Hyrox Conditioning — 35:00- 55:00

B. 20 minute AMRAP (W/Partner)

600 Meter Run

100' Sled Pull

20 Box Jump Overs (24"/20")

Training notes:

• Run together, split the rest.

POWERBUILDING

A1. Double overhand deadlift, no hook grip

5x3; Touch-and-go; Building; Rest 90s

A2. DB see saw presses

5x12; Building; Rest 90s

B1. DB RDL

3x10-12; 3011 tempo; Rest 1 min

B2. Chest-supported DB rows

3x10-12; 20x1 tempo; Rest 1 min

B3. Suitcase carry

3x100'/side; Rest 1 min