Mobility and Activation
1:00 Seated Straddle w/ Alt. Toe Touches
10/10 Half Kneeling Kettlebell Upside Down Press
10/10 Bird Dogs
General Prep:
2 Sets: For Quality Empty Barbell
5 Hang Muscle Snatch
5 Snatch Grip Push Press
5 Hang Power Snatch
10 Deep Lunge Mountain Climbers
5 No Jump Burpees

Specific Cycling Prep
2 Sets: Light Load to Working Load
3 Tng Power Snatch
3 Bar Facing Burpees
3 Tng Power Snatch
3 Bar Facing Burpees
Rest 1:00 b/t sets

TEAMPRVNTUESDAY

“Simple Design”
For Time:
3 Sets
12-9-6 Power Snatch
15-12-9 Bar Facing Burpees
-rest 2:00 b/t sets-
Barbell: 95/65lbs (43/30kg)

Level 2:
For Time:
3 Sets
12-9-6
Power Snatch
Bar Facing Burpees
-rest 2:00 b/t sets-
Barbell: 75/55lb, 34/25kg

Level 1:
For Time:
3 Sets
12-9-6
Hang Power Snatch
Lateral Burpees over the Bar
-rest 2:00 b/t sets-
Barbell: 45/35lb, 20/15kg

Masters 55+:
For Time:
3 Sets
9-7-5
Power Snatch
Bar Facing Burpees
-rest 2:00 b/t sets-
Barbell: 75/55lb, 34/25kg

Goal: 3:30-5:00 Sets
Score: Average Set Time
Time Cap: 20:00

Stimulus: Barbell Cycling Sprint / Burpee Power Output
RPE: 9/10

Primary Objective: Maintain fast, consistent cycle speed on snatches
Secondary Objective: Push the pace on bar-facing burpees and minimize transitions

Workout Strategy:
This month’s Team PRVN Tuesday is all about barbell cycling under fatigue in a near sprint setting. The first and primary focus is on keeping the barbell moving smoothly and maintaining big sets of cycled reps. The goal here should be to hit sets of 5+ unbroken reps at a time – and try to pace our burpees and transitions to allow for this. If you are confident on the bar, then it’s time to push the burpees hard from the get go and trust your ability to hang on. The rest will be just enough here that sets 1 & 2 should stay pretty tight in time, but set 3 will be a mental and physical battle.

Movement Modifications:

Bar-Facing Burpees: Step-over burpees or barbell-facing burpees with a lateral step can be used for athletes with limited jumping capacity. Scale to regular burpees if needed.

Power Snatch: Start by reducing the barbell load. Next plan to move to hang power snatch or substitute with a dumbbell snatch if movement is limited by the barbell.

Mondays workout is below
Here is a weekly overview
Monday: Back squats with lateral plyos plus a short interval mash-up targeting leg power and endurance.
Tuesday: Power snatch and bar-facing burpee triplet with core finisher for overhead and midline strength.
Wednesday: Squat cleans, bench press, and high-volume wall balls in an alternating station format.
Thursday: Weighted strict pull-ups and rotational medball slams paired with a brutal toes-to-bar and run chipper.
Friday: Deadlift strength with broad jumps and a quick AMRAP of devils press and double unders.

General Prep
3 Sets: For Quality
1:00 Cardio Choice
10 Alternating Active Pigeon Pose
5/5 Kettlebell Suitcase Deadlifts
10 Goblet Cossack Squats
3-5 Tuck Jumps

Specific Prep
** you do not have to do these PVC jumps as your explosive movements, you could do squat jumps in place for the warm up and the strength
4 Back Squats @ 40%
2 Lateral PVC Pipe Jump Overs
4 Back Squats @ 50%
2 Lateral PVC Pipe Jump Overs
4 Back Squats @ 60%
2 lateral PVC jump overs

Then Load to 70% on Barbell

Strength
Back Squat
Every 2:30 x 4 Sets
4 Back Squats
+
4 Lateral PVC Pipe Jump Over, For Height

Loading:
Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 80%+

Level 2:
As Prescribed

Level 1:
Lateral Line Jumps

Masters 55+:
As prescribed, Lower PVC Pipe Jump

Wod
“Drain You”

3 Sets:
1:00 AMRAP
12/9 Calorie Echo Bike
Max Single Kettlebell Front Rack Step-Ups

Rest 1:00 –

1:00 AMRAP
12/9 Calorie Row
Max Goblet Squats
Rest 1:00
Kettlebell: 53/35 24/16kg
Box Height: 20in

Level 2:
Calories: 9/7
Kettlebell: 44/26lb, 20/12kg

Level 1:
Calories: 8/6
Kettlebell: 35/18lb, 16/8kg

Masters 55+
Calories: 9/7
Kettlebell: 44/26lb, 20/12kg

Score: Total Step-Ups + Total Goblet Squats across all 3 sets
Goal: Accumulate 40–60+ total reps between step-ups and squats
Stimulus: Aerobic Power with Unilateral and Squat Volume Under Fatigue
RPE: 8.5–9/10
Primary Objective: Maximize clean reps on kettlebell movements after fast calorie buy-in
Secondary Objective: Maintain repeatable bike/row pacing to leave 20–30+ seconds for KB work
Workout Strategy:
Each AMRAP begins with a machine sprint, immediately followed by kettlebell work that demands positional control and stamina. Athletes should push the 12/9 calories in ~0:30–0:40 to create time for quality reps with the kettlebell.
The single kettlebell front rack step-ups require posture, balance, and midline engagement. Choose a rack position that allows for stability, switching arms each round is encouraged to balance fatigue.
In the second 1:00 station, the row should be treated the same, get it done efficiently, then move straight into the goblet squats, aiming for a steady, unbroken set. Focus on breathing and positioning as fatigue will build across all 3 rounds.
Movement Modifications:

Goblet Squats: Reduce weight first. If needed, substitute with air squats while maintaining tempo and depth.

Single Kettlebell Front Rack Step-Ups: First reduce kettlebell load, then lower box height. If necessary, switch to bodyweight step-ups or reverse lunges holding the KB in goblet position.

Sunday Funday
Warm up- Coaches choice

16 Min Armap- split work how you want
10 Muscle Ups (ring first if you can) or chest to bar pull ups or 14 pull ups/banded pull ups
12 squat cleans 185/135
14 Handstand push ups
16 toes to bar
18 dead lifts 225/155
*we will try to get each team 2 bars but might end up adding and taking weight off for the two barbell movements

Wod 2
20 Minute amrap
Partner one completes ONE FULL ROUND of the work, then partner 2 goes
200 M Run
10 Wall balls
9 power snatches 115/75
8 burpees over your bar

8am and 9am are “The Bill”
It is Bill’s Birthday workout. Happy Birthday Bill!
There is adult weightlifting at 9am as well.

“The Bill”
68 Doubles (x3 singles)
68 Sit ups
68 Wall balls
68 Cal row
68 sandbag or med ball cleans over shoulder
68 Alt db snatches
68 Air squats
680 meter run. (Run 3.5 times to the fence and back)

General Prep
2 Sets: For Quality
:30 Echo Bike
:20/:20 Samson Stretch
10 Ring Rows or 6/6 Single Arm Ring Row
5 Push-Ups into Down Dog
Specific Barbell Prep
2 Sets: For Quality
3 Strict Press
3 Push Press
3 Split Jerks (footwork focus, no load)…
Pause in the catch for 2 minutes

Then, build to 65% for working weight on the Split Jerk

STRENGTH
Split Jerk
Every 90 sec x 6 Sets
Set 1: 2 Reps @ 65%
Set 2: 2 Reps @ 70%
Set 3: 2 Reps @ 70%
Set 4: 2 Reps @ 75%
Set 5: 2 Reps @ 75%
Set 6: 2 Reps @ 80%
Level 2:
As prescribed
Level 1:
As prescribed or possible adjustments to Push Jerk or Push Press
Masters 55+:
As prescribed or possible adjustments to Push Jerk

“Biscuits and Gravy”

15:00 EMOM
minute 1: 15/11 Calorie Echo Bike
minute 2: 12 Dual Dumbbell Bench Press
minute 3: Max Strict Pull-Ups
Dumbbells: 50/35lb, 22.5/15kg

Level 2:
15:00 EMOM
minute 1: 12/9 Calorie Echo Bike
minute 2: 12 Dual Dumbbell Bench Press
minute 3: – Max Strict Pull-Ups
Dumbbells: 35/25lb, 15/12kg

Level 1:
15:00 EMOM
minute 1: 9/7 Calorie Echo Bike
minute 2: 12 Dual Dumbbell Bench Press
minute 3: – Max Strict Banded Pull-Ups
Dumbbells: 25/15lb, 12/7kg

Masters 55+:
15:00 EMOM
minute 1: 12/9 Calorie Echo Bike
minute 2: 12 Dual Dumbbell Bench Press
minute 3: – Max Strict Pull-Ups
Dumbbells: 30/20lb, 14/9kg