Tuesdays workout is below after the weekly preview. If you’re wondering how PRVN names these workouts they go with a theme for the week. This weeks theme is Prince

Tuesday – “Raspberry Beret” + Core Focus
Long aerobic test with midline interference
TTB volume and DB step-overs add midline/grip fatigue

Wednesday – Back Squat + “Kiss” AMRAP
Squat strength progression into barbell skill density
Wall walks increase each round – midline control under fatigue

Thursday – Push Press + Deadlift EMOM + “Little Red Corvette”
Heavy lifting + sprint-style intervals
Barbell + Echo intervals test repeatable effort

Friday – “When Doves Cry” + Gymnastics Accessories
Functional mixed modal stamina with muscle-up skill density.
Carries, burpees, and rowing interfere with grip/pull for muscle-ups


Mobility + Activation
400m Run
:30/:30 Active Pigeon Stretch
:30/:30 Samson Lunge
:30/:30 Band-Assisted Lat Stretch

General + Specific Prep
8 Bar Kip Swings
8 Strict Knee Raises
8 V-Ups
16 Box Step-Overs (Unweighted)

2 Sets
:20 Wall Lean March
4 Kipping Knees to Chest
4 Alternating Toes to Target / Bar
4 Toes to Target / Toes to Bar / Alternating Toes to Bar
8 Single Dumbbell Box Step-Overs (Building to Working Loads)

“Raspberry Beret”
For Time:
4 Rounds
800m Run
20 Toes to Bar
20 Single Dumbbell Step-Overs
Dumbbell: 50/35lb, (22.5/15kg)
Box Height: 24/20in

Level 2:
800m Run
20 Alternating Toes to Bar
20 Single Dumbbell Step-Overs

Dumbbell: 35/25lb, 15/12kg
Box Height: 24/20in
Level 1:
600m Run
20 Kipping Knee Raises
20 Single Dumbbell Step-Overs
Dumbbell: 25/15lb, 12/7kg
Box Height: 24/20in

Masters 55+:
800m Run
20 Alternating Toes to Bar
20 Single Dumbbell Step-Overs
Dumbbell: 30/20lb, 14/9kg
Box Height: 24/20in

Score: Time

Time Cap: 32:00
Goal Time: 22:00-28:00

Stimulus: Long aerobic conditioning / sustained pacing
RPE: 7–8/10

Primary Objective: Maintain consistent splits across rounds
Secondary Objective: Keep the toes to bar and the single db step-overs to under 2 minutes per movement.

Workout Strategy:
Look to build a pacing strategy out as if you were tackling 5 rounds of this workout rather than 4. This will ideally keep things in check early on in the workout with the main priority as consistency throughout. The 80 Toes to Bar with the 80 Dumbbell Step-Overs will create mixed interference on grip and midline while also limiting the ability to hold the run pace as well. Look to manage the runs early in this workout with the goal pacing being at 5k + 7-10 sec/k. This means dialing back the pacing a bit to allow for that consistency round to round.

Movement Modifications

• Run: Reduce the distance first, then next look to adjust to a bike erg of 2000/1800m or a 60/44 Calorie Echo Bike as quality alternatives to keep an equivilent time frame.
• Toes to Bar: Adjust to Toes to Target, Alternating Toes to Bar, Kipping Knees to Chest, Hanging Knee Raises, or even V-Ups or GHD Sit-Ups for those that can’t hang from the pull-up bar.
• Single Dumbbell Step-Overs: Lower dumbbell weight, reduce box height, or adjust to unweighted step-overs if necessary.

Workout Name:
Named after Prince’s hit song “Raspberry Beret,” this workout channels the rhythm, flow, and creativity of his music. Approach the effort with that same energy—smooth, consistent, and unrelenting from start to finish.

ONE WOKROUT TODAY AT 9am. Show up everyone. We have room.
Do this one solo, do it as a partner workout (both do the run)
Do all the rounds, do a few rounds. Just show up

On June 30, 2013, 19 members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona. This workout is in honor of them.

6 Rounds For Time
30 Air Squats
19 Power Cleans (135/95 lb)
7 Strict Pull-Ups
400 meter Run

40 minute cap

With a running clock, as fast as possible perform 6 rounds of the work in the order written: 30 Air Squats, 19 Power Cleans, 7 Strict Pull-Ups, and then a 400 meter Run.

Choose a steady, moderate pace (around 75-80% of your max pace).

The crux of this WOD is going from 19 Power Cleans directly into 7 Strict Pull-Ups: They are both pulling exercises, so you’ll experience major fatigue in your grip, biceps, shoulders, and lats. Break up the Power Cleans early (5+5+5+4 or 8+6+5 for example) to ensure that you don’t get trapped at the Pull-Up Bar for too long.

Intended Stimulus

“Hotshots 19” should feel long and exhausting. The Power Clean load should feel relatively light. If this workout were 4 rounds, it would probably be “enjoyable;” the 6 rounds make this WOD brutally hard.

Scaling Options

This Hero WOD is long and high volume. Reduce the volume, the load, and or skill level (see: Pull-Up Scaling) to keep this workout under 40 minutes.

Intermediate Option
6 Rounds for Time of:
30 Air Squats
19 Power Cleans (115/75 lb)
3 Strict Pull-Ups
400 meter Run

Beginner Option
4 Rounds for Time of:
15 Air Squats
10 Power Cleans (75/55 lb)
5 Ring Rows
400 meter Run

Closed on Sunday
Open Monday for one class only at 9am
Hot Shots 19 is Mondays workout

8am
35 Minutes Amrap- teams of 3
Switching as needed. See if you can get through a round and start over
100 Cal Row
80 Burpees
100 Cal ski
80 box step overs with one DB (your choice of weight, 20 inch box
100 Cal Bike
80 DB snatches

9am
Warm-Up
3 Sets for Quality
1:00 Cardio Choice
:30/:30 Standing Calf Stretch
10 Russian Kettlebell Swings
:20/:20 Single-Leg Hip Bridge Hold

Conditioning
10 Sets:
5 Devils Press
7 Dumbbell Thrusters
500m Row
-1:00 Rest b/t sets-
Dumbbells: (35/25lb, 15/12kg)
Goal: Sub 4:00 / set
Time Cap: 40 minutes

Mobility Prep and Activation
:30/:30 Active Pigeon Stretch
:30/:30 Quadruped Adductor Rock Backs
:30 Behind the Neck Elbow Punch Throughs

General Movement Prep
2 Sets: For Quality
8/8 Single-Leg Glute Bridge March
8 Goblet Squats (light KB or DB)
8/8 Reverse Lunges (bodyweight)
:15 Hollow Hold
Specific Front Squat Prep and Build
Empty Barbell: 5 Front Squats (focus on high elbows and upright torso)
3 Reps @ ~50%
3 Reps @ ~60%
Build to 70% starting load for strength work

After Front Squats Before Strength Conditioning
Conditioning Primer (1 Round @ 50–60% Effort)
2 Bench Press (light-moderate load)
4/4 Back Rack Reverse Lunges (light load)
8 GHD Sit-Ups or AbMat Sit-Ups

Strength
Front Squat
Every 2:30 minutes x 4 Sets
Set 1: 3 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%

% of 1RM Front Squat

Primary Objective: Hit the prescribed % with positions and speed.
Secondary Objective: Achieve the final 5 reps with the feeling that you could complete 10 reps

Stimulus: Absolute Strength and Positional Stability

Movement Modifications:

For those with any SI joint dysfunction or Sciatica look to adjust to a Front Rack Lunge or Box Squat

We can adjust to a zombie squat for mobility issues in the front squat, a safety bar squat or even move to a Back Squat if needed.


Conditioning Primer (1 Round @ 50–60% Effort)
2 Bench Press (light-moderate load)
4/4 Back Rack Reverse Lunges (light load)
8 GHD Sit-Ups or AbMat Sit-Ups

“Summit Strength”

16:00 EMOM

minute 1: 4 Bench Press
minute 2: 8/8 Back Rack Reverse Lunges (or front rack if you are not comfortable putting a bar on your back from the floor
minute 3: 16 GHD Sit-Ups
minute 4: Rest
Bench Press: 75%+ and Building to Heavy 4 Rep
Back Rack Lunges: 135/95lb, 61/43kg, From the Floor

Level 2:
12 GHD Sit-Ups
Lunges: 95/65lb, 43/30kg

Level 1:
4 Bench Press
8/8 Dumbbell Reverse Lunges
16 Abmat Sit-Ups
Dumbbells: 35/25lb, 15/12kg
Masters 55+
Sub V-Ups for GHD Sit-Ups
Lunges: 95/65lb, 43/30kg

Stimulus: Develop raw upper-body pushing power, single-leg stability, and midline endurance
RPE: 7–8/10

Primary Objective: Building to a heavy 4 rep Bench press with the goal of hitting around 85% today.

Secondary Objective: Maintain consistent, controlled lunges and crisp GHD sit-ups without sacrificing positioning.

Workout Strategy:
On the bench press, start around 75% of 1RM and increase weight each round if form allows. Lunges should be driven through the front foot with full foot contact and presssure with an upright torso—focus on balance and depth. GHD sit-ups should be smooth and controlled with the emphasis on using the glutes, hamstrings, and quads to fire and bring the torso up. Use the rest minute for full recovery and to adjust loading.

Movement Modifications:

GHD Sit-Ups: Lower reps to 12 or sub Abmat sit-ups for reduced lumbar extension. For lower back sensitivity, substitute tuck-ups or weighted hollow rocks to maintain core engagement.

Bench Press: Look to move to a close grip bench press for those with shoulder limitations and adjust the % down a bit.. If not enough benches are available, substitute floor press. For shoulder limitations, use a neutral grip with dumbbells or perform push-ups with a plate or band for added resistance.

Back Rack Reverse Lunges: Reduce barbell load or dual dumbbell reverse lunges for athletes that are challenged to clean the barbell and get it into the Back Rack position.