Mobility Prep and Activation:30/:30 World’s Greatest Stretch5/5 Open Book Thoracic Rotations:30 Alternating Scorpions:20 Wrist Circles (each direction)General Movement Prep2 Sets: For Quality:30 Jump Rope6/6 Dumbbell Hang Snatch6/6 Dumbbell Windmills3 Hang Muscle Snatch3 Overhead Squats w/1-2 sec Pause in the HoldSnatch Primer3 Position Power Snatch3 Overhead Squats3 Snatch Balance2 Low Hang Power Snatch2 Hang Squat Snatch2...Read More

General Prep:2 Sets: For Quality200m Run or 15/11 Calorie Echo Bike:15 Dead-Hang + 15 Active Hang8-10 Bar Kip Swings8-10 Ring Rows or 6/6 Single Arm Ring Rows10 Alternating V-UpsSpecific Prep:Adjust GHD’s and Go Over Specifics (Modifications) Then plan on Bar Muscle-Up Progressions as the final touches prior to the workout.Skills, Pulls ups and or bar...Read More

General Warm-Up8-12 EMOM, 2-3 setsMinute 1: Cardio ChoiceMinute 2: 10 Russian Kettlebell Swing + 10 Goblet SquatsMinute 3: 10 Alternating Box Step-Ups + 5 Box Jumps 24/20inMinute 4: Mobilization Exercise Round 1: :20/:20 Second Pigeon StretchRound 2: :20/:20 World’s Greatest StretchRound 3: :60 Thoracic Squat RotationsSpecific Warm-Up:5 Back Squats @ 50-55%5 Back Squats@ 55-65%3 Back...Read More

General Warm-Up: 2:00 Cardio Choice 12 Alternating Box Step-Ups12 Deep Lunge Mountain Climbers10 Down Dog Toe Touches 8/8 Quadruped Thoracic Rotations 2 Sets: For Quality8 Bradform Press with Lockout6 Inchworm Push-Ups4 No Jump Burpees4 Box Jumps (Step-Down)Specific Warm-Up:5 Push Press @ 40-50%5 Push Press @ 50-55%3 Push Press @ 55-65%3 Push Press @ 65-70%Then Load...Read More

Weekly preview. PRVN is calling this a deload week before our 3 rep max tests next week, but these deload weeks are usually very challenging. MondayFocus: Posterior chain strength and strict pulling capacityStrength: Deadlift 4×5 @ ~70% on a 2:30 clock—build solid mechanics and bracing.Conditioning: 3×3:00 AMRAP of :30 Toes-to-Bar, 30/22 Echo cals, max strict...Read More

Wod 114 Minutes ladder split anyway you want1 Clean1 Burpee over your bar1 shoulder to over head 155/1052,2,2, 3,3,3 and on and on and on Wod 2-12 Minutes16 DB snatches split how you want8 muscle ups4 rope climbsWod 3. Grunt work- split how you want12 Minutes 12 Sandbag Cleans over shoulder 12 Sandbag squats12 Burpees...Read More

8amTeams of 333 Minute Amrap split how you want40 Cal Row40 Cal Bike40 Cal ski***12 sled pushes at the completion of every machine. down and back 2. each person will be going twice. Unless someone needs a break then your teammate needs to pick up the slack. 9amFor Time:4 Sets500/450m Row25 American Kettlebell Swings400m Run25...Read More

Mobility Prep and Activation200m Run:30/:30 Quadruped Thoracic Rotations:30 Alternating Scorpions:30 Alternating Iron Cross StretchGeneral Movement Prep2 Sets: For Quality20 Bear Plank Shoulder Taps15 Air Squats12 Alternating Reverse Lunges1 Wall Walk + :10 Nose to Wall Handstand HoldSpecific Bench Press5 Empty Barbell Bench Press5 Reps @ 40%3 Reps @ 50%3 Reps @ 60%3 Reps @ 70%...Read More

General Warm-Up3 Sets1:00 Echo Bike8 Inchworm to Hollow Body15 Hollow Body Banded Pull Overs10 reps each – Bent Over I-T-Y Raise with light plates10 Glute Bridge Marches with 2s Pause at Top5/5 Archer Ring RowsSKILL*if you are not going upside down, do 8 strict DB presses every :90 x 6 sets Every 90 seconds x...Read More

Mobility Prep and Activation1:30 Row (:30 Easy, :30 Moderate, :30 Hard):30/:30 Active Pigeon Stretch:30/:30 Quadruped Adductor Rock Backs:30/:30 Couch Stretch General Movement Prep2 Sets: For Quality16 Glute Bridge March10 Dumbbell Cossack Squats (light DB’s)10 Dumbbell Strict Press (light DB’s )5 Up DownsPrimer:7/5 Calorie Row5 Dumbbell Thrusters @ working loads5 Lateral Burpees over DumbbellsRest :305 Lateral...Read More