Warm-Up

For Quality

3 Sets:

1:00 Run / Row / Echo (Alternating Each Set)
10/10m Banded Monster Walk
10/10m Lateral Band Walk
15 second Down Dog Gas Pedals
10/10 Single Leg Glute Bridge30 second
Glute Bridge Hold


Pretty straight forward cardio today.
3:00 x12 sets (each station 4 times)
however much time you have left in the 3:00 is your rest

Station 1: 400m Run

Station 2: 500/450m Row

Station 3: 30/22 Cal Echo

***we will adjust the numbers up or down so you are working between 1:30 and 2:00 per round

Warm-Up:

For Quality
3 Sets
10/10 Hip Airplanes
8 Dual Dumbbell Deadlifts
8 Dual Dumbbell Power Cleans
8 Dual Dumbbell Front Rack Reverse Lunges
:15 Dead Hang + 8 Bar Kip Swings + 4 Strict Pull-Ups or 8-10 Ring Rows

*Dumbbells at light to moderate load, under working weights

Strength
Deadlifts
Every 2:00 x 5 Sets
4 Reps @ 65%
3 Reps @ 70%
2 Reps @ 75%
2 Reps @ 80%
2 Reps @ 80%

We are looking to tackle Deadlifts at loads that allow for us to hit some good weights, but don’t overly tax volume or really high end percentages. We are just looking for enough of a stimulus to keep things hot as we lead into the testing phase. These are a touch higher than what we tackled on Monday’s Back Squats as we are testing our 3RM in two weeks, not next week.

For Time:
3 Rounds for Time
18 Box Jump Overs
60ft Dual Dumbbell Front Rack Walking Lunges
18 Toe to Bar
Box: 24/20”
Dumbbells: 50/35lb, 22.5/15kg

Level 2:
For Time:
3 Rounds for Time
15 Box Jump Overs
60ft Dual Dumbbell Front Rack Walking Lunges

15 Toe to Bar

Box: 24/20”

Dumbbells: 35/25lb, 15/12kg

Goal: 7:00-11:00

Time Cap: 15:00

RPE: 8/10

Primary Objective: Toe to Bar in 3 Sets or Less

Secondary Objective: Consistent Pace round to round

Today, we are tackling a challenging 3 round workout that will mix a good amount of interference between movements with the grip and quads. The Box Jump Overs into the Dumbbell Walking Lunges will be a big challenge and then hanging onto the Toe to Bar sets after a challenging set of Dumbbell Front Rack Walking Lunges will tax the grip and midline. Plan to start conservatively on the Toe to Bar here even on round 1 to minimize fatigue in the later rounds and going to smaller and smaller sets.

Warm-Up

400m Run

-then-
:45/:45 PVC Front Rack Stretch
:45 Child’s Pose
10/10/10 Prone I/Y/T

-then-

For Quality:

10:00 AMRAP
5/5 Hang Dumbbell Snatch, Light
5 Yoga Push Ups
:15 second Wall Lean March
:10 Handstand Hold + 2/2 Shoulder Taps

For Time:

8 Rounds
15 Alt. Dumbbell Snatch
3 Wall Walk/8 Strict Handstand Push Ups
-into-
1200m Run cash out

*On rounds 1/3/5/7 you will complete walk walks. On rounds 2/4/6/8 you will complete handstand push ups.

Dumbbell: 50/35lbs (22.5/16kg)

Goal: 15:00-20:00

Time Cap: 22:00

Score: Time

RPE: 8/10

Primary Objective: Shoulder Fatigue Management

Secondary Objective: Run @ 5k Pace

This workout will come down to managing dynamic shoulder fatigue. For the dumbbell snatches, emphasize leg drive today since we will need all of our overhead stability and pressing power on the wall each round. Aim to keep the strict handstand push-ups in consistent sets each round, breaking them from the start if you know pressing fatigue is a concern. Focus on minimizing steps to and from the wall on the wall walk to make these as efficient as possible. If you are confident with your handstand push-ups, this workout can become more of a race!

To be clear on the flow, round 1 will be 15 dumbbell snatch and 3 wall walks. Round 2 will be 15 dumbbell snatch and 8 strict handstand push-ups. Repeat this flow for 8 rounds total before leaving for the 1200m run. Start each set of Dumbbell Snatches with the opposite hand to ensure that you keep the amount even between arms.

Level 2:

For Time:

8 Rounds

15 Alt. Dumbbell Snatch

3 Wall Walk/8 Handstand Push-Up 2’’ Riser

-into-

1200m Run

*On rounds 1/3/5/7 you will complete walk walks. On rounds 2/4/6/8 you will complete handstand push ups.

Dumbbell: 35/25lb, 15/12kg


Level 1:

For Time:

8 Rounds

12 Alt. Dumbbell Snatch

2 Wall Walk/10 Strict Press

-into-

800m Run

*On rounds 1/3/5/7 you will complete walk walks. On rounds 2/4/6/8 you will complete Push Press

Dumbbell: 30/20lb, 14/9kg

Barbell: 45/35lb, 20/15kg

Warm-Up:

2 Sets, For Quality
:40 second on / :20 second off
– Row
– Quadruped Thoracic Rotations (20” /each)
– Inchworm Push-Ups
– empty bar back squat

– *Barbell Complex
Barbell Complex = Tall Muscle Clean + Strict Press + Front Squat + Thruster + Jumping Back Squat

Back Squat
Every 90 seconds x 6 Sets
2 Reps @ 75%
% of 1RM Back Squat
These sets here are meant to be done with speed and form in order to really prime the system to hit a new 3RM here in the coming test phase. Work to have each set of 2 done quickly and with good force development.

“The Dodo Way of Life”
For Time:
EMOM Until 50 Thrusters Completed
Minute 1 – 16/13 Calorie Row
Minute 2 – 8 Burpee Pull-Ups
Minute 3 – Max Thrusters
Minute 4 – Rest
*There is a 16:00 cap on this
Barbell: 95/65lbs (43/30kg)

Level 2- 15/12 cals, 75/55lbs
Level 1- 14/11 cals, 45/35lbs

Goal: 14:00-16:00 (Finish in 4 Rounds)

Score: Time

RPE: 7/10

Primary Objective: Complete 15+ Thrusters Each Set

Secondary Objective: Complete the Row and Burpee Pull-Ups in under 45 seconds

On the final interval here before the cap, you can use you final minute 4 to finish the workout and get those 50 Thrusters completed

These high threshold intervals are going to start the week off with a bang. You should feel like you have to operate at an RPE 7-8 to get both minutes 1 & 2 done, and we’ll be getting to the thrusters under some good aerobic and total body fatigue. Pace appropriately to set yourself up with enough time to complete the workout in that fourth set as early as possible. Ideally all of our athletes are working into that 14-16 minute range and most at the beginning of that 14:00 mark.

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

14 Minutes
Run 200 Together
10 Bar muscle ups split how you want (sub is 10 pull ups 10 dips)
12 Front squats, 135/95
14 deadlifts 135/95

Wod 2
4 Minutes max ski cals
into 3 mintues max reps clean and jerks 155/105

wod 3
12 Minutes Amrap
14 cal row
12 Burpees over rower split how you want
10 Synchro single arm devil press