Warm-Up
3 Sets, For Quality
1:00 Cardio Choice
5 Inchworm Push-Ups
10 Glute Bridge Band Pull Aparts
20 Bear Plank Shoulder Taps
5/5 Single Leg Kettlebell Clean

High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
– Clean High Pull
– Muscle Clean
– Power Clean

Then add loads, bar should be off the floor now

From the Floor x 2
– Clean Lift Off to Knee
– Slow Clean Pull
– Low Hang Power Clean
– Power Clean

Then Complex @ Real Speed, Building to Starting Loads

“Hector”18:00 EMOM

minute 1: 5 Bench Press 31×1 Tempo (3 seconds decent, 1 second pause at bottom, explode up, hold one second before your next rep)

minute 2: Clean Pull + 3 Power Cleans

minute 3: Rest

Bench @ 55-65%

Cleans @ 70%+ of 1RM Power Clean

* Cleans are not TnG

No scaling

Goal: Build to 80-82% on Cleans, while maintaining a strong consistent load across on Bench Press

Primary Objective: Maintaining Tempo on Bench and Positional Speed and Power on Cleans

Secondary Objective: Finish each set of Cleans in under 30 seconds. This means each rep is within 6 seconds of each other for a completed quick single set.

Stimulus: ATP / CP Pathway + Absolute Strength Development

RPE: 6/10

Notes: Today is about building strength and body positions. Lean into the form and tempo today. Chase that first then progress loads second. Do not let you ego get in the way.

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 Child’s Pose

Optional Accessories4-5 Sets, For Quality 8 Barbell Bent Over Row 21×1 Tempo 4-6 Strict Dips @ 42×1 Tempo Loads: Choice Tempo Prescription:First Number = Eccentric Portion of the LiftSecond Number = Change of Direction or Pause between Eccentric and ConcentricThird Number = ConcentricFourth Number = Change of Direction or Pause Between Concentric and Eccentric

Warm-Up:
2:00 Row, Building From Easy to Moderate Pace

Into..

For Quality:
8:00 EMOM
Minute 1 -banded glute walk all 10 steps every directions
Minute 2 – :15 Dead Hang + 5 Slow Scap Pull-Up
Minute 3 – 5 Tall Muscle Cleans + 5 Front Squats + 5 Push Press (Empty Barbell
Minute 4 – 3-5 Broad Jumps or 10 Jumping Air Squats

Strength
Back Squat
Every 2:00 x 5 Sets
1 Pause Back Squat + 4 Back Squats @ 60-65%

% is Based on 1RM Back Squat

The paused rep will have a 5 second pause in the bottom. Focus on maintaining good positions there, and then keeping reps up tempo for the rest of each set.

Workout ***DO NOT DROP EMPTY BARBELLS, IT WRECKS THEM”
“Jackie”

For Time:
1000m Row
50 Thrusters
30 Pull-Ups
Barbell: 45/35lb, 20/15kg

Level 2 keep it the same
Lever 1 40 thruster, 20 jumping pull ups, 800m row

Goal Time Domain: 6:00-10:00

Time Cap: 15:00

Primary Objective: Complete in fastest overall time

Secondary Objective: Maintain Big Sets on Thrusters and Pull-Ups

Stimulus: Sprint Chipper

RPE: 10/10* Test Workout

Notes: This workout is a mid-cycle test for us with the objective of really selling out and going for this one. For our top end athletes this is a hard push from the Rower all the way through to the Pull-Ups with the Row at around 2k effort, the Thrusters unbroken and the Pull-Ups unbroken. For most of our athletes, they will need to pace along the way and hold the Row back to around 5k pace and decide on the best strategy for the Thrusters with the goal of breaking into 3 sets or less. these are meant to be fast and cyclical. Then athletes should have a plan of attack on the Pull-Ups with the ideal of hitting quick sets of 5-10 reps at a time to finish the workout. Ideally scale to a Pull-Up mod that allows for fast reps as that is the focus today.

PRVN Recovery #9

1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold

Wod 1- split you want
13 Minutes
Even rounds
18 cal row
18 wall balls
18 toes to bar
Odd rounds
18 cal row
18 wall ball
18 bar muscle ups

Wod 2
7 minutes for both partners to establish a 4 rep max front squat from the rack

Wod 2
10 Minutes
14 synchro DB hang snatches (does not have to be alternating
12 Sandbags over shoulder (split as needed)
4 shuttle walk/run bear hugging sandbag, split how you want (1 walk is 30 feet down, 30 feet back)

8am Endurance
9am CrossFit and Weightlifting

8am
Teams of 3
Bike, row ski
Part A
Each teammate will spend 3 minutes on each machine. We will do this for 2 rounds. this will take 18 minutes to get everyone through twice

Part B- Each teammate will spend 2 minutes on each machine. We will do this for 3 rounds. it will take 18 minutes for everyone to go through twice

Part C- each teammate will spend one minute on each machine. We will do this for 4 rounds. It will take 12 minutes for everyone to get to each machine 4 times.

9am CrossFit
3 Rounds for time
Row 400
20 toes to bar
Row 400
21,15,9 Thursters
Round 1 21, round 2 15, round 3 9,

NO EARLY MORNING CLASSES TODAY, CLASSES START AT 9am

Warm-Up

400m Run

Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Hip Circles
-Bow and Bend
-Down Dog Toe Touches
-Quarter Squat Reactive Jumps

500m Row

3 Sets, With Empty Barbell- coach lead the first set
3 Hang Muscle Snatch
3 Hang Power Snatch
3 Hang Muscle Cleans
3 Hang Power Cleans

Build to workout weight after 3 empty bar sets

Workout
3 Rounds for Time
500m Row
10 Power Snatch
400m Run
10 Power Cleans
Load: 135/95lb, 61/43kg
Level 2 and 1, scale the weight, keep the reps the same

Goal Time Domain 16:00-20:00

Time Cap: 25:00

Stimulus: Barbell Conditioning / Lactate Threshold

RPE: 8/10

Primary Objective: Complete each working round in under 8:00 minutes

Secondary Objective: Consistency across all rounds

This will take pacing and strategy today in order to build consistency here in the workout. The focus will be to hit the first row at a harder effort than then next two rounds. We will then look to hit the snatches as quick singles today before going out on a strong pace for the run. This will have us coming back in and tackling some tng reps on the Power Cleans before settling into a more recovery pace on the Rower. Because the rower is set to meters today, the overall pace on the rower is less of a concern than staying consistent and putting the effort into the barbell and runs.

PRVN Recovery #4:30sec/:30sec KB Calf Smash 1:00/1:00 Half Kneeling Hamstring Stretch 1:00/1:00 Tall Dragon Stretch 1:00 Standing Forward Fold 1:00 Updog Pose

Optional Accessories : For Quality:10:00 EMOM minute 1: 30 second Weighted Sorenson Hold minute 2: 8 Dual Dumbbell Seated Arnold Press, Heavy