2 Sets, For Quality10 Bend and Bows10 Torso Rotations10 PVC Pipe Passovers5/5 PVC Pipe Around the Worlds:20 second PVC Pipe Prayer Stretch 2 Sets, with Empty Barbell10 Snatch Grip Romanian Deadlifts5 Hang Snatch High Pull5 Hang Muscle Snatch5 Hang Power Snatch5 Box Jump OversWeightlifting Every 2:00 x 5 Sets5 Tng Power SnatchLoad: @ 60%+ of...Read More
2 Sets, For Quality 30 second Jump Rope Practice4 Inchworm to Hollow Hold (3sec)6/6 Kettlebell Halos6/6 Kettlebell Windmills3-5 Strict Pull-Ups or 8-10 Ring Rows:15/:15 Single Arm Plank with Reach10:00 minutes Skill session – Crow Pose– Headstand Pose– Nose to Wall Handstand Hold– Back to Wall Feet Spotted Handstand Hold– Freestanding Handstand Hold Partner Drill into.....Read More
Warm-Up2 Sets, For Quality1:30 Row (:45 Easy, :30 Moderate, :15 Hard)8 Segmented Clean Deadlift (Top Down)8 Tall Muscle Cleans8 Front Rack Elbow Punch Throughs8 Back Squats4 Jumping Back squats Add Loads2-3 Sets1 Segmented Clean Grip Deadlift1 Hang Clean Pull2 Squat Clean5 Back squats Load to Back Squat Weights—-Strength Every 2:00 x 5 Sets5 Back Squats...Read More
Teams of 2- split how you wantWorkout 1- 14 Minute Amrap25/20 Cal Bike5 Rope climbs60 Wall balls 25/20 cal bike5 Rope climbs60 Db snatch25/20 cal bike5 Rope climbs60 Toes to barCan you make it through a round?Wod 2- Pull Push Pull Push12 Minutes – split how you wantRow 30/26 cals25 Bench (will figure weight for...Read More
8amLittle different today. equal reps machine and inbetween machines35 Minute Amrap. teams of 3, split how you want50/45 Cal Bike50 sandbags over shoulder 50 Cal ski 50 burpees50 cal row50 weighted box step overs with 1 db 9amwarm up 7:00, For Quality1:00 Cardio Choice20 Lateral Line Hops10 Alternating Reverse Lunges5 Inchworm Push-Ups For Time 30ish...Read More
NO 5am or 6am classesFIRST CLASS IT AT 9am. then 4pm 5pmDON’T SKIP because it says “overhead squats” below” Front squats are an option. :45/:45 Couch Stretch12/12 Bird Dog from Crawling -then- For Quality12:00 EMOMMinute 1 – :45 second Cardio ChoiceMinute 2 – 12 Banded Snatch Grip PressMinute 3 – 10 Bar Kip Swings +...Read More
Bill Sheehan Turkey Sandwich 5k. Race starts at the gym at 8:00 sharp. be there no later than 7:40am!!! We will go over the race route at 7:45am. See you tomorrow!Read More
We are in a transition week. PRVN will be throwing in a couple benchmark tests. There were a lot of max lifts last, you will just one this week which was yesterday. :45/:45 Seated Figure Four Stretch12/12 Twisted Cross24 Scap Push Ups -then-For Quality10:00 AMRAP:30 second Row20 Bear Plank Shoulder Taps10 Deep Lunge Mountain Climbers50ft...Read More
Warm-Up 1:00 Puppy Dog Pose15 Prone Swimmers2 x 5/5 Kettlebell Windmill Then..9:00 minutes, For Quality12 Alternating Cossack Squats9 Russian Kettlebell Swings, Moderate6/6 Single Arm Ring Rows3/3 Pistol Box Step-DownsGymnastics skillsBar Muscle ups or pull up progressionsWod“An Old Wooden Ship”Every 10:00 x 2 Sets3 Rounds6/6 Single Arm Overhead Lunges16 American Kettlebell Swings6 Bar Muscle UpsKettlebell: (53/35lb,...Read More
