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 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
Warm-Up:30/:30 Banded Front Rack Stretch15/15 Clamshell Plus-then-For Quality:10:00 AMRAP9/7 Calorie Machine15 Banded Good Mornings5 Bootstrapper Squats5/5 Single Leg Glute Bridges5 Push-Ups 31×1Barbell Primer With light loads2 rounds5 Deadlifts4 Hang Power Cleans+3 Push Jerks2 Sets, With working loads4 Deadlifts3 Hang Power Cleans2 Push Jerks *TEAM PRVN TUESDAY*“Double DT”For Time:10 Rounds12 Deadlift9 Hang Power Clean6 Push JerksBarbell:...Read More
This is the second and last week of our transition / test week, which coincides with the week of the Games. We will be having some fun tests along the way while still working to balance energy systems, strength development work to challenge the body through a multitude of planes of movement, time domains, and...Read More
