TOMORROWS SCHEDULE
8am and 9am regular classes
10 pm (AT NIGHT) one heat of Murph
Closed Sunday and Monday

General Prep:
1:00 Bike
:30/:30 Samson Stretch
:30 Alternating Scorpions|
:30 second up dog to down dog

2 Sets, For Quality
:30 second Echo Bike
20 Banded Pull Aparts
20 Bear Plank Shoulder Taps
12-16 Alternating V-Ups
Barbell Specific Loading
10 Empty Barbell Reps
5 Reps @ 40-50%
3 Reps @ 55-60%
2-3 Reps @ 65%
Then working loads on the barbell

Strength
Bench Press *you might want to back off the weights a little if you are doing Murph tomorrow night
Every 2:00 minutes x 5 Sets
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Set 5: 7 Reps @ 70%
Level 2:
As prescribed
Level 1:
As prescribed
Masters 55+:
As prescribed

5 Sets (back off to 3 or 3 sets if you are doing Murph tomorrow night)
2:00 AMRAP
15/11 Calorie Echo Bike
15/10 Push-Ups
Max Toes to Bar in Remaining Time
Rest 1:00 b/t sets

Level 2:
5 Sets
2:00 AMRAP
15/11 Calorie Echo Bike
10/7 Push-Ups
Max Toes to Bar in Remaining Time
Rest 1:00 b/t sets

Level 1:
5 Sets
2:00 AMRAP
12/9 Calorie Echo Bike
10/7 Elevated Push-Ups
Max Kipping Knee Raises in Remaining Time
Rest 1:00 b/t sets

Masters 55+:
5 Sets
2:00 AMRAP
12/9 Calorie Echo Bike
10/7 Push-Ups

Goal: Complete 8+ Toes to Bar each set

Stimulus: Upper Body Density and Midline Stamina
RPE: 8/10

Primary Objective: Complete the buy-in work of the Bike and Push-Ups in under 90 seconds
Secondary Objective: Work to have the toes to bar completed in 1-2 big sets to finish off each 2:00 AMRAP.

Workout Strategy:
We should look to hit the bike hard and get it done in under 50 seconds before transitioning to the Push-Ups. We should plan to hit the Push-Ups in under 30 seconds and only need to break up into 2 sets or less. We will then make our way to the rig and work to link 1-2 good sets here to accumulate 8+ reps with the goal of maintaining consistency across all sets.

Movement Modifications:
15/11 Calorie Echo Bike: 16/13 Assault Bike, 18/14 Bike Erg
Push-Ups: Elevated Push-Ups or Band Assisted Push-Ups
Toe to Bar: Alternating Toes to Bar > Toes to Target > Kipping Knees to Elbows or Chest > Hanging Strict Knee Raises

Regular classes tomorrow.
Regular classes Saturday morning and 8 and 9
One heat of Murph at 10PM (yes night) on Saturday night
Closed Sunday and Monday

Body Heat + Mobility
2 Sets, For Quality
10 Bend and Bows
10 Torso Rotations
10 PVC Pipe Passovers
5/5 PVC Pipe Around the Worlds
:20 second PVC Pipe Prayer Stretch
Specific Barbell Prep
3 Position Snatch Pull
3 Position Muscle Snatch
3 Position Power Snatch
3 overhead Squats

Add Light loads
Snatch Pull
Low Hang Power Snatch
Hang squat snatch
Build to 60%

strenght
Every 90 seconds x 10 Sets
Snatch Pull + Low Hang Power Snatch + Hang Squat Snatch
Starting @ 60% of the limiter for the day.
Level 2:
As prescribed
Level 1:
Hang Snatch High Pull + 2 Hang Power Snatch
Masters 55+:
Snatch Pull + Low Hang Power Snatch + Hang Power Snatch

WOrkout- OHS can always be substituted for front squats
“Excellent!”
For Time
7:00 AMRAP
3-6-9-12-15….
Overhead Squat
Pull-Ups
Barbell: 115/75lb, 52/34kg

Level 2:
For Time
7:00 AMRAP
3-6-9-12-15….
Overhead Squat
Pull-Ups
Barbell: 95/65lb, 43/30kg

Level 1:
For Time
7:00 AMRAP
3-6-9-12-15….
Overhead Squat
Jumping Pull-Ups
Barbell: 45/35lb, 20/15kg

Masters 55+:
For Time
7:00 AMRAP
3-6-9-12-15….
Overhead Squat
Pull-Ups
Barbell: 75/55lb, 34/25kg

Goal: Complete 75+ Reps (The round of 12+12… +15 Overhead Squats and beyond

Stimulus: Powerful Couplet / Complementary Movements
RPE: 9/10

Primary Objective: Stay unbroken on the Overhead Squats through the round of 12.
Secondary Objective: Maintain consistent sets on the pull-ups. For our high level athletes we should look to go unbroken through the round of 12 reps.

Workout Strategy:
The loading should allow for unbroken sets on the Overhead Squats today, with the added strategy for those proficient enough in the Snatch, to Squat Snatch the first rep of each set. For athletes that have pull-ups, but lack the volume capacity, consider breaking pull-ups into sets of 3 from round 1 on. For our more intermediate athletes, look to go 3 reps on round one, then all 6 reps, then 5-4, then 6-6, then 5-5-5 in the round of 15. This breaking strategy will keep the movement pattern strong while also reducing the heart rate enough to get right back to the barbell for another unbroken set.

Movement Modifications:

Pull-Ups: Let’s first look to modify to a strict banded pull-ups, then next move to a jumping pull-up mimicking the kipping pull-up and having the bar above the head at about 6 inches which will create a 90 degree angle at the elbow when standing directly underneath the bar. Finally lets move to ring rows as the adjustment for our newest athletes in order to keep the workout flowing and the intensity high.

Overhead Squat: The first modification would be to reduce the loads. Then next look to go to an Overhead Lunge for those that just lack a touch of mobility. For those severely limited by the overhead position, let’s adjust to a Back Squat. We could increase loads for those that are strong, but lack mobility to match the similar stimulus.

Dont forget, we are doing the Murph workout at 10PM (yes PM) saturday night and will be closed sunday and monday

General Prep:
2 Sets: For Quality
1:00 Row
10 Alternating Box Step-Ups
8 Romanian Deadlifts
6 Tall Muscle Cleans
6 Strict Press
Specific Prep:
10 Deadlifts @ Light Load
5 Box Jumps
5 Deadlifts @ Moderate Load
3 seated box jumps. (bench to box)

Then Build to Working Weights and Height

strength
Every 1:30 x 8 Sets
3 Deadlifts @ 70-75%
+
3-5 Seated Box Jump to High Box

workout
“DT”

5 Rounds for Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Load: 155/105lb, 70/48kg

Level 2:
Load: 135/95lb, 61/43kg

Level 1:
5 Rounds for Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Load: 60% of 1RM Clean and Jerk

Masters 55+:
Load: 95/65lb, 43/30kg

Goal: 6-9 minutes
Time Cap: 12 minutes
Stimulus: Barbell Cycling / Anaerobic Power
RPE: 9/10
Primary Objective: Keep each movement to only 1 break or less during each set. This means breaking the Deadlifts, Hang Power Cleans, and Push Jerks to 2 sets or less across the board.
Secondary Objective: Complete the workout in under 10 minutes (2 min / round).
Workout Strategy:
This is a high capacity workout that requires efficiency on the barbell. We are looking for consistency and smooth cycling technique to keep movement economy high to reduce fatigue towards the later rounds of this workout. We should look to break the deadlifts at 11 reps, then pick up the barbell for 8 hang power cleans. Before pulling the bar back to the hips for the last hang power clean before tackling all 6 push jerks unbroken. This style and flow to each set should allow for consistency and speed round to round.
Movement Modifications:
Deadlifts: We can adjust to lifting off blocks or risers or move to a Romanian deadlift.
Hang Power Cleans: If needed, adjusting to dumbbells could allow for those with Front Rack mobility issues to keep the stimulus of the workout while reducing tension on the wrists and shoulders.
Push Jerks: Look to adjust the loads first and move to Push Press if the movement pattern is clunky. Next move to Dual Dumbbell Push Press to allow for less strain on the shoulders for those athletes that have problems with the barbell in the Front Rack.

General Prep:
2 Sets: For Quality
300/250m Row / 200m Run
5 Inchworm Push-Ups
5/5 World’s Greatest Stretch
15 Air Squats

Primer @ 80-85% of workout Pace
300/250m Row
10 Burpees
200m Run

*Treat this like a good primer here that will allow the heart rate to come up and really prime the system to hit this hard. Most athletes don’t like primers, however these are essential for continued improvement and hitting this workout appropriately

“Grand Theft Auto”

3 Rounds For Time
500m Row
21 Burpees
400m Run

Level 2:
As prescribed

Level 1:
3 Rounds For Time
400m Row
15 Burpees
300m Run

Masters 55+:
3 Rounds For Time
500m Row
15 Burpees
400m Run

Goal: 13-17min
Time Cap: 20 min
Primary Objective: Men Complete Workout in Sub 15:00, Women Complete the Workout in Sub 16:00 minutes
Secondary Objective: Keep transition times to 10 seconds or less between movements
Stimulus: V02 Max / Aerobic Capacity
RPE: 9/10
Workout Strategy:
We should be looking to hold a strong pace on the Rower at around our 5k pace, which would allow us to get right off and into the 21 burpees. Remember, quick transitions matter more than pace on the machine. We should focus on hitting the ground fast and pulling the hips up first on the Burpees. Tackle these with speed and intent as a lot of time can be lost here on the Burpees. We should then be able to get right into a run to finish each set with the focus on maintaining consistent paces across again at around that 5k pace. By targeting a pace that is more steady and not near max capacity we can keep consistent pacing and transitions between movements.
First Programmed on Main Site April 11th, 2009
Has been a repeat throughout the years
(Re-Test from PRVN Affiliate 6-3-2023)
Movement Modifications:
500m Row: Adjust to a 500m Ski or 1000m Bike Erg as primary substitutions for the Rower. Other adjustments would be to move to a 30/22 Calorie Echo Bike or 35/25 Calorie Assault Bike.
21 Burpees: Reduce the volume to 15 burpees and / or move to elevated burpees as the primary scaling for the day.
400m Run: Adjust the run to 300m or we could move to 1000m Bike Erg, 30/22 Echo Bike, or 35/25 Assault Bike.

7:00 AMRAP
2-4-6-8…
V-Ups
Russian Twists (over and back = 1 Rep)
Hollow Rocks
Hollow Hold (Seconds)
Mobility

PRVN Yoga Flow
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon

Mondays workout is below but here is a preview of the week
Strength & Weightlifting Progressions:
Monday: Back Squat EMOM – Reinforcing position and power at moderate loading
Wednesday: Deadlift + Seated Box Jumps – Developing rate of force production
Thursday: Snatch Complex – Pulling mechanics and barbell awareness
Friday: Bench Press Wave – Pressing strength and volume

Conditioning Focus:
Tuesday: “Grand Theft Auto” – VO₂ max retest with classic running/burpee combo
Wednesday: “DT” – Classic CrossFit barbell benchmark
Thursday: Overhead Squat + Pull-Up Ladder – Midline control meets gymnastic density
Friday: Echo Bike + Push-Up + TTB Intervals – Bodyweight and machine density work

General Prep
50 Single Unders
10 Alternating Box Step-Ups
10 Goblet Cossack Squats
10 Alternating v-ups

2 Sets:
35 Double Unders or 50 Single Unders
10 Dual Dumbbell Step-Ups @ Warm-Up Loads
10 Goblet Squats
10 V-Ups

Barbell Specific Warm-Up
10 Empty Barbell Reps
2 Sets x 5 Reps @ 40-50%
3 Reps @ 60%
Load Barbell with 65-70%

Strength
Back Squat
10:00 EMOM
3 Reps @ 65-70% of 1RM

Workout
12:00 EMOM
minute 1: 10 Dual Dumbbell Box Step-Ups
minute 2: 15 GHD Sit-Ups
minute 3: 10 single Kettlebell Goblet Squats
minute 4: 50 Double Unders
Dumbbells: 2×50/35lb, 22.5/15kg
Box Height: 20in
Kettlebell: 70/53lb, 32/24kg

Level 2:
12:00 EMOM
minute 1: 10 Dual Dumbbell Box Step-Ups
minute 2: 15 GHD Sit-Ups,
minute 3: 10 Kettlebell Goblet Squats
minute 4: 35 Double Unders
Dumbbells: 2×35/25lb, 15/12kg
Box Height: 20in
Kettlebell: 53/35lb, 24/16kg
GHD: Partial Range of Motion or weighted sit ups

Level 1:
12:00 EMOM
minute 1: 14 Alternating Box Step-Ups
minute 2: 20 sit ups or weighted sit ups
minute 3: 10 Kettlebell Goblet Squats
minute 4: 70 Single Unders
Box Height: 20in
Kettlebell: 53/35lb, 24/16kg
GHD: sit ups or weighted sit ups

Masters 55+
12:00 EMOM
minute 1: 10 Dual Dumbbell Box Step-Ups
minute 2: 20 sit ups or weighted sit ups
minute 3: 10 Kettlebell Goblet Squats
minute 4: 35 Double Unders
Dumbbells: 2×35/25lb, 15/12kg
Box Height: 20in
Kettlebell: 53/35lb, 24/16kg


Goal: Complete each working movement within the minute.
Stimulus: Midline and Quad Stamina
RPE: 7/10
Primary Objective: Complete each movement in under 40 seconds. We are looking to keep this to 30-40 sec on and 20-30 sec off per movement.
Secondary Objective: Keep the RPE for this workout at 7/10 or under
Workout Strategy:
The focus for this workout is to reinforce good quality mechanics, add unilateral loading and volume while targeting midline stability and stamina. We will be looking to complete each movement within the minute and ideally before the 40 second mark for each station. Focus on quality mechanics and consistent pacing across reps and movements. No need to push here today as this is meant to be more quality accessory volume than a high intensity workout today.
Movement Modifications:
Dual Dumbbell Step-Ups: Reduce the loading and / or the box height.
GHD Sit-Ups: Shorten the range of motion or move to V-Ups, Alternating V-Ups or medball weighted sit-ups.
Kettlebell Goblet Squats: Reduce the loading, move to a goblet box squat. or sub alternating lunges depending on the athlete’s limitations.
50 Double Unders: Reduce to 35 Double Unders or 30 seconds of practice, or we can sub 70 single unders for the 50 double unders..