For Quality3:00 Row (:30 ez/:20 mod/:10 hrd) Then 2 Sets:30 Elevated Prayer Stretch:30 Alternating ScorpionsTHEN 2 Sets10 Glute Bridge Banded Pull Apart Rows10 Scapular Push-Ups10 Alternating Single Arm Kettlebell Deadlifts10/8 Calorie Row, Building to Pace “Pump the Brakes”For Time:Every 4:00 x 5 Sets12 Dumbbell Bench Press18 American Kettlebell Swings24/18 Calorie RowDumbbells: 50/35lb, 22.5/15kgKettlebell: 53/35lb, 24/16kg22/17...Read More

Warm-UpFor Quality3 Sets (12 Total Intervals)30 seconds @ Each Station15 seconds Transition between-Echo Bike-Inchworm to Hollow Body-Jump Rope Practice–Curtsy LungesOn these long EMOM workouts we will figure out before the workout or in the first round the numbers you should be shooting for on these movements. “Volcanic Ash”30:00 EMOMMinute 1: 15/12 Cal Ski Erg or...Read More

6:00 minutes, For Quality60 second Machine Choice10 x (Push-Up + 2 Alternating Deep Lunge Mountain Climbers)10 Dead-Bug Heel Taps(5 Single Arm Upright Row + 5 Single Arm Strict Press) / ArmBarbell warm upThenWe will let you get a little weight on the bar and we go through thisFor Load:Every 3:00 minutes x 5 Sets3 Hang...Read More

Warm-UpFor Quality2 Sets (8 Total Intervals)40 seconds @ Each Station20 second Transition-Line Hops (Lateral + Forward and Back)-10 Hollow Rocks + Alternating V-Ups-Inchworm Push-Ups-Jumping Pull-Up + 3 sec EccentricSkillRing muscle up skills*we realize that not everyone may not be interested in learning a ring muscle up but these progressions are very helpful. Working on ring...Read More

Welcome to the ‘Hercules’ cycle!This 12 week cycle, broken into two 6 week progression blocks, will continue to build on the technical weightlifting work and top end front squat strength we built in Achilles. We will now start to focus on slightly higher volume strength and weightlifting sets in the 3-5 rep range. Our overarching...Read More

Wod 1- 10 minute amrap- alternating rounds- good little warm up workout5 pull ups10 push ups15 squatsWod 2-12 Minutes AmrapSplit how want400 M Row10 Power Cleans10 shoulder to overhead**** add 3 Power cleans and 3 shoulder to overhead every roundWod 3-10 Minutes amrap-split how you want20 Burpees over your bar 6 rope climbsRead More

8am Endurance-Teams of 3-40 Minute AmrapTeams will work through the 3 machines completing 60 Calories on each machine, splitting the cals how they want, before moving to the next machineAt 0,5,10,15,20,25,30,35 minutes mark all the teammates will stop and complete 15 sand bag cleans and 15 burpees, in that order, split how they want. only...Read More

Warm-Up2 Sets, For Quality:30/:30 Adductor Rock Backs:30/:30 Active Deep Lunge Stretch 2 Sets:30 Jump Rope Practice8 Bradford Press with Lockout10 Behind the Neck Elbow Punch Throughs8 Reactive Quarter Squat JumpsStrength TestTake 20 min to EstablishFront Squat 1RMIdeal build5 Reps @ 50-60%3 reps @ 65-70%2 Reps @ 75%1 Rep @ 80% and continue to build until...Read More

Warm-Up2 Sets, For Completion:30 sec Extended Reverse Plank Bridge:30 sec Elevated Prayer Stretch 3 Sets, For Quality20 Bear Plank Shoulder Taps10 Hollow Rocks:15 sec Passive Hang + :15 sec Active Hang5 Strict Knee Raises “Virtuoso”Every 5:00 x 5 Sets2 “Wall Walk Complex”8 Strict Toe to Bar15 second Tuck L-Hang8 “Shoot Through Complex” “Wall Walk Complex”...Read More

This is very similar to a typical Saturday workout. This is what was written for PRVN program todayWarm-Up:2 Sets, For Quality:30/:30 Samson Stretch10/10 Single Leg Glute Bridge:30 Glute Bridge Hold 2 RoundsBike: 45 sec Easy + 15 sec @ PaceRow: 45 sec Easy + 15 sec @ PaceSki: 45 sec Easy + 15 sec @...Read More