CLOSED TOMORROW (SATURDAY) for OCC ROAD HOUSE RUMBLE

Body Heat & Mobility Flow
1:00 Cardio Choice
:20/:20 World’s Greatest Stretch
10 Arm Circles Forward & Backward
10 Air Squats
:20 Hanging Dead Hang or Scap Pull-Up Hold
:30 Wrist & Forearm Stretch (on floor)
General Prep
2 Sets:
4 Burpees
6/6 Dumbbell Hang Muscle Snatch
8 Scapular Pull-Ups + 8 Bar Kip Swings
10 Push ups

Strength
DB bench press Every 2:00 x 6, increase weight each set if you can EXCEPT for the last set, reduce weight
0:00 to 2:00 12 reps
2:00 to 4:00 10 reps
4:00 to 6:00 8 reps
6:00 to 8:00 6 reps
8:00 to 10:00 4 reps
10:00 to 12:00 – reduce weight and go for max reps, stop if you make it to 20

Workout
4 Sets: For Time
15 Pull-Ups
5 Devils Press
Rest 1:00 b/t sets
Dumbbells: 2 x 50/35lb, 22.5/15kg

Level 2:
4 Sets: For Time
12 Pull-Ups
5 Devils Press
Rest 1:00 b/t sets
Dumbbells: 2 x 35/25lb, 15/12kg

Level 1:
4 Sets: For Time
9 Banded Strict Pull-Ups
5 Devils Press
Rest 1:00 b/t sets
Dumbbells: 2 x 25/15lb, 12/7kg

Masters 55+:
4 Sets: For Time
12 Pull-Ups
5 Devils Press
Rest 1:00 b/t sets
Dumbbells: 2 x 30/20lb, 14/9kg

Goal: 1:15–2:00 per set / Total Time: 7-11min
Time Cap: 12min
Stimulus: Grip Fatigue Management / Upper Body Interference
RPE: 8.5/10
Primary Objective: Keep Pull-Ups fast and controlled, ideally unbroken
Secondary Objective: Maintain sharp mechanics on Devil’s Press despite fatigue
Workout Strategy:
This is a sprint-style upper body interference workout where grip endurance and breathing under tension are key. The pull-ups should be quick, unbroken for higher-level athletes, or in fast sets of 8-7,10-5, or 5-5-5 to prevent early burnout.
The Devil’s Press will be the crux of this workout and demand a lot of energy. Look to stay steady here and keep on a good pace as you have the 1:00 rest after each set. The rest period will allow for partial recovery, but fatigue will build, so pacing is still necessary and consistent paces for each set across are what we are really looking for here.
Movement Modifications:
Pull-Ups: Banded Pull-Ups or Jumping Pull-Ups are the primary go to today. If needed we can also look to reduce the rep range as well or move to Ring Rows
Devil’s Press: Our first modification would be to reduce the load, then next we would look to move to a single arm devils press or substitute with 5 Burpee + Double Dumbbell Ground-to-Overhead.

General Prep
*we will have time at the end of class to do the stretching!
3 Sets: For Quality
1:00 Cardio Choice
:30 Wall Lean March
10 Knee Hug + Lunge and Twist
:30 Dead-Bugs
:30 Bird-Dogs
Primer:
1x Through
10/7 Calorie Echo Bike
12 Sit-Ups or v-ups or weighted ab mat sit ups
200m Run

**No ghds this week. we will get them out next week

“Hey Ya”

Every 6:00 x 4 Sets
20/14 Calorie Echo
20 Sit-Ups or weighted sit ups or v ups
400m Run

Level 2:
Every 6:00 x 4 Sets
18/13 Calorie Echo
20 sit ups or weighted sit ups, or v ups
400m Run

Level 1:
Every 6:00 x 4 Sets
15/11 Calorie Echo
15-20 Abmat Sit-Ups
300m Run

Masters 55+:
Every 6:00 x 4 Sets
18/13 Calorie Echo
20 V-Ups sit ups or weighted sit ups
400m Run

Stretching. click on movement for demo video
PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

Don’t forget we are closed Saturday for the OCC Road House Rumble

General Prep
3 Sets:
1:00 Row (:30 Easy – :20 Mod – :10 Hard)
10 Goblet Cossack Squats
6 Inchworm Push-Ups
:30/:30 Side Plank
:20/:20 Single Arm Plank
Specific Barbell Prep
3 Sets, building to working loads
1 Pause Front Squat + 3 Front Squats

Strength
Pause Front Squat + Front Squat
Every 2:30 x 5 Sets
2 Sets x 1+4 @ 70% (1 pause front squat THEN 4 front squats)
2 Sets x 1+3 @ 75%
1+2 @ 80%

Pause :03 on the Pause Front Squat
****After Each Set Complete 3 Broad Jumps for Distance***
Level 2:
As prescribed
Level 1:
Every 2:30 x 5 Sets
5 Front Squats @ 21×1 Tempo (seconds down, one second hold, shoot up, one second at the top, begin next rep)
@ moderate loads across 6-7 RPE
Combine with Broad Jumps or Squat Jumps
Masters 55+:
As prescribed

WOD
“Work In Progress”
Part A)
5:00 AMRAP
60 Wall Balls 20/14lb, 9/6kg, 10/9ft
-Max Calorie Row

Rest 5:00 minutes

Part B)
5:00 AMRAP
Part A Calories
-Max Wall Balls 20/14lb, 9/6kg, 10/9ft

Level 2:
Part A)
5:00 AMRAP
50 Wall Balls 20/14lb, 9/6kg, 10/9ft
-Max Calorie Row

Rest 5:00 minutes

Part B)
5:00 AMRAP
Part A Calories
-Max Wall Balls 20/14lb, 9/6kg, 10/9ft

Level 1:
Part A)
5:00 AMRAP
50 Wall Balls 14/10lb, 6/4kg
-Max Calorie Row

Rest 5:00 minutes

Part B)
5:00 AMRAP
Part A Calories
-Max Wall Balls 14/10lb, 6/4kg

Masters 55+:
Part A)
5:00 AMRAP
50 Wall Balls 14/10lb, 6/4kg
-Max Calorie Row

Rest 5:00 minutes

Part B)
5:00 AMRAP
Part A Calories
-Max Wall Balls 14/10lb, 6/4kg

*Re-Test (June 19th, 2024)
Goal: Maintain composure in Part A to earn 30–50+ Calories; match or exceed 50+ Wall Balls in Part B
Stimulus: Max Effort Aerobic and Muscular Endurance Output with Built-In Interference
RPE: 9/10
Primary Objective: Stay controlled on Wall Balls to earn time for high-effort calories
Secondary Objective: Pace the row to hit a repeatable number and finish with efficiency on the second effort
Workout Strategy:
The name says it all, this is a pacing and composure test with a twist. In Part A, athletes should attack the 60 Wall Balls in 2–3 sets, but without redlining. Every second saved gets converted into max calories, and that calorie total becomes your wall ball time bank in Part B.
The row in Part A should start at a controlled pace and finish with a push, knowing it sets the terms for Part B. In the second effort, you’ll be under fatigue but mentally driven to match or beat your own performance, this is a built-in re-test under stress.
Movement Modifications:
Wall Balls: Reduce weight first (14/10lb, 6/4kg), then target height, then move to Medball Squat + Press or Goblet Squats
Row: Sub any machine for the row today and can use the same strategy for the workout

Mobility
:30/:30 Pigeon Pose
:30/:30 Scorpion Stretch
:30 Puppy Dog Pose
General and Specific Activation Work
9:00 EMOM
minute 1: Cardio Choice
minute 2: 1 Wall Walk + :20 Nose to Wall Handstand Hold
minute 3: *Barbell Complex

*Barbell Complex = 6 Romanian Deadlift + 6 Tall Muscle Clean + 6 Bradford Press with Lockout
Complete with an empty barbell. Athletes do have a choice of adding light loads.

Specific Babell Prep:
w/ Empty Barbell
2 x (Low Hang Power Clean + Push Press + 3 Push Jerk with Pause in Catch)
w/ Loaded Barbell

3 sets
Power Clean + Push Press + 3 Push Jerk
*Building to Working Loads

Strength
Power Clean + Push Press + Push Jerk
Every 2:00 x 5 Sets
1+1+3 @ 75%+ of 1RM Push Press

% of Push Press

Goal: Work towards 85% of 1RM Push Press on the final set of this complex.
*Do not exceed 90%

Stimulus: Speed Strength / Overhead Emphasis

Cues:
Vertical Dip and Drive with a strong finish into the overhead position. Focus on pressing through the entire foot and finishing over midline with biceps by ears and locked out elbows and extension through the hips, knees and shoulders
For the Push Jerk, focus on a strong catch in the quarter squat and flexing the belly as you punch under the bar to reinforce a neutral spine.

Modifications:
If needed, move to dumbbell movements for the barbell if mobility and the front rack position are problematic.
We can always move this to a Clean Deadlift + Hang Power Clean rather than a Power Clean from the floor.

Workout

TeamPRVNTuesday
***Don’t skip because you see Handstand Push Ups. We can change it to presses.

“PRV It, Diane”
For Time:
21-18-15
Deadlifts
15-12-9
Wall Facing Handstand Push-Ups
Barbell: 225/155lb, 102/70kg

Level 2:
For Time:
21-18-15
Deadlifts
15-12-9
Handstand Push-Ups
Barbell: 185/125lb, 84/57kg

Level 1:
For Time:
21-18-15
Deadlifts
15-12-9
Box Piked Handstand Push-Ups
Barbell: 60% of 1RM Deadlift

Goal: 7:00–11:00
Time Cap: 12:00
Score: Time
Stimulus: Classic Couplets / Pressing Fatigue Under Load
RPE: 8/10
Primary Objective: Intelligent Management of Handstand Push-Ups
Secondary Objective: Complete Deadlifts in 2-3 sets with fast breaks on each set.
Workout Strategy:
This month’s Team PRVN Tuesday brings in a fun little twist on a classic CrossFit Benchmark. It’s a test of lower body pulling endurance and vertical pressing stamina, demanding a balance between intensity and control. Athletes should aim to hit the deadlifts in 2 sets or less if possible, but quick 2-3 sets are totally valid if it protects shoulder fatigue heading into the HSPU.
The wall-facing handstand push-ups are the main limiter here—break them early, even if you feel fresh, to stay ahead of burnout. Something like 5-5-5 or 6-5-4 in the round of 15 could be smart. If you’re using a box or modifying, move fast and hit your transitions clean. The key to success here is not overreaching early here.
Movement Modifications:
Deadlifts: Reduce the load,
Wall-Facing Handstand Push-Ups: Box Piked Handstand Push-Ups, Wall Facing Kipping Handstand Push-Ups are a valid sub today, or Tall Kneeling Dumbbell Press

Here is your overview for the week. Monday’s workout is below
Monday: Strict Pull-Ups + Rotational Ball Slams – Gymnastics strength + explosive rotational power
Tuesday: Power Clean + Push Press + Push Jerk Complex – Pressing power and barbell rhythm
Wednesday: Pause Front Squat + Front Squat – Bracing, posture, and triple extension
Friday: 3-Position Snatch (High Hang, Hang, Floor) – Barbell speed and position work


Conditioning Focus:
Monday: “So Fresh, So Clean” – Short-set triplet testing bodyweight stamina and grip
Tuesday: “PRV It, Diane” – High-load posterior chain with gymnastic density
Wednesday: “Work in Progress” – Re-test conditioning with machine + wall ball fatigue
Thursday: “Hey Ya” – Longer aerobic intervals balancing machine output, GHD volume, and running
Friday: “Player’s Ball” – Grip-intensive pull-up and dumbbell fatigue in fast rounds

General Prep and Activation
2 Sets: For Quality
10 Alternating Box Step-Ups
12 Straight Arm Banded Lat Pull Downs
:15 Hollow Hold
:15 Arch Hold
10/10 Single Leg Glute Bridges

Specific Prep
2 Sets
3-5 Jumping Pull-Ups with Controlled Eccentric
5 Bar Kip Swings + 5 Kipping Knees to Chest
5 No Jump Burpees
5 Box jump overs

Then complete @ workout pace
3 Burpee Box Jump Overs
6-8 Toes to Bar
3 Burpee box jump overs

Move into Strict Pull-Ups and work through modifications as needed.

Every 2:00 x 5 Sets
3-5 Strict Pull-Ups
+
10 Alternating Overhead Rotational Ball Slams

*We are looking to add weight to the Strict Pull-Ups if possible

Workout
“So Fresh, So Clean”

3 Sets: For Time
10 Burpee Box Jump Overs
20 Toes to Bar
10 Burpee Box Jump Overs
Rest 1:30 b/t sets
Box Height: 24/20in

Level 2:
3 Sets: For Time
10 Burpee Box Jump Overs
20 Alternating Toes to Bar
10 Burpee Box Jump Overs
Rest 1:30 b/t sets
Box Height: 24/20in

Level 1:
3 Sets: For Time
10 Burpee Box Step-Overs
20 Kipping Knee Raises
10 Burpee Box Step-Overs
Rest 1:30 b/t sets
Box Height: 24/20in

Masters 55+
3 Sets: For Time
10 Burpee Box Jump Overs
20 Alternating Toes to Bar
10 Burpee Box Jump Overs
Rest 1:30 b/t sets
Box Height: 24/20in

Coaching Notes, Strategy, and Goals
Goal: 3:00–4:00 per set / Total Time: 11:00–15:00
Time Cap: 17:00
Stimulus: High-Skill Interference / Anaerobic Threshold
RPE: 8/10
Primary Objective: Hold consistent, repeatable efforts across all three sets
Secondary Objective: Keep Toes to Bar in 2-3 sets while staying aggressive on transitions
Workout Strategy:
This one is all about repeatable intensity with tight rest windows. The Burpee Box Jump Overs should be where most of the time is made up in this workout, start each set steady and aim to immediately move into Toes to Bar without a long setup. For Toes to Bar, aim for 2-3 quick sets to minimize grip fatigue before heading back to the final 10 Burpee Box Jump Overs. Move with urgency on the back end of each round, as it’s followed by rest. The goal is to go fast, but remain in control and focus on sustainable pacing.
Movement Modifications:

Toes to Bar: Toes to Target, Alternating Toes to Bar, Hanging Knee Raises, V-Ups, Strict Hanging Leg Raises

Burpee Box Jump Overs: Step-Overs (reduce height if needed), Burpee to Plate. or elevated burpees

PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Childs Pose