Teams of 2- split how you want
Workout 1- 14 Minute Amrap
25/20 Cal Bike
5 Rope climbs
60 Wall balls
25/20 cal bike
5 Rope climbs
60 Db snatch
25/20 cal bike
5 Rope climbs
60 Toes to bar
Can you make it through a round?

Wod 2- Pull Push Pull Push
12 Minutes – split how you want
Row 30/26 cals
25 Bench (will figure weight for your team, spot your partner)
20 cleans 185/135
15 Burpees over your bar

Wod 3-5 rounds for time- 15 Minute cap
Run 200 together
20 Hspu
15 Synchro devil press

8am
Little different today. equal reps machine and inbetween machines
35 Minute Amrap. teams of 3, split how you want
50/45 Cal Bike
50 sandbags over shoulder
50 Cal ski
50 burpees
50 cal row
50 weighted box step overs with 1 db

9am
warm up
7:00, For Quality
1:00 Cardio Choice
20 Lateral Line Hops
10 Alternating Reverse Lunges
5 Inchworm Push-Ups

For Time 30ish minute cap
400m Run
50 Wall Balls
400m Run
50/40 Calorie Row
400m Run
50 American Kettlebell Swings
400m Run
50 Burpees
400m Run
50/40 Calorie Echo

Wall Ball: 20/14lb, 9/6kg
Kettlebell: 53/35lb, 24/16kg

NO 5am or 6am classes
FIRST CLASS IT AT 9am. then 4pm 5pm
DON’T SKIP because it says “overhead squats” below”
Front squats are an option.

:45/:45 Couch Stretch
12/12 Bird Dog from Crawling

-then-

For Quality
12:00 EMOM
Minute 1 – :45 second Cardio Choice
Minute 2 – 12 Banded Snatch Grip Press
Minute 3 – 10 Bar Kip Swings + 15 sec Tuck Knee Hang
Minute 4 – 12 pvc overhead squats or front squat *depending on what you are doing in the workout

Strenght
12 E2MOM
3 OHS or 3 Front squats

“PRVN Cyclical”
For Reps:
12:00 AMRAP
3 Wall Walks
9 Toes to Bar
12 Alternating Dumbbell Snatch
Dumbbell: 50/35lbs (22.5/16kg)

Level 2:
2 Wall Walks
Dumbbell: 35/25lbs
(15/12kg) 6 Toes to Bar
Level 1:
2 Wall Walks to 20in off wall
Dumbbell: 25/15lb, 12/7kg
9 Kipping Knee Raises

Goals / Stimulus / Objectives

Goal: 6-8 Rounds

Score: Rounds & Reps

Stimulus: Cyclical Triplet / Fast Transitions

RPE: 8/10

Primary Objective: Attack The Transitions

Secondary Objective: Go Unbroken Where You Can

This workout is, broadly speaking, incredibly approachable in its rep scheme and movements. Assuming you have the confidence to cycle these movements, this workout is all about transitions and cycle speed – a very important skill in qualifier settings. Aerobic demand will be relatively comfortable throughout today.

Bill Sheehan Turkey Sandwich 5k. Race starts at the gym at 8:00 sharp. be there no later than 7:40am!!!

We will go over the race route at 7:45am.

See you tomorrow!

We are in a transition week. PRVN will be throwing in a couple benchmark tests. There were a lot of max lifts last, you will just one this week which was yesterday.


:45/:45 Seated Figure Four Stretch
12/12 Twisted Cross
24 Scap Push Ups

-then-
For Quality
10:00 AMRAP
:30 second Row
20 Bear Plank Shoulder Taps
10 Deep Lunge Mountain Climbers
50ft (15m) Burpee Broad Jumps

**in busy classes we can do 2 heats or do a bench strength while one group goes. we do have 13 or 14 rowers so it should be ok.

“PRVN Baseline”
18:00 AMRAP
28/22 Calorie Row
14 Burpee Box Jump Overs
Box: 24in/20in
Score = Rounds + Reps

Goal: 5-7 Rounds

Score: Rounds & Reps

RPE: 9/10

Primary Objective: Overall Score

Secondary Objective: Burpee Pacing

There is nowhere to hide in this simple couplet. Your fitness will be tested, and be front and center, through the entire workout here. Your main goal today is to play to your fitness strengths to maximize your effort here. The row today is long enough that consistent paces will matter, but short enough that transitions into the erg and a hard start are equally important. Finding your cadence on the burpee box jump overs will be key to not bleed time here. Performing the level 3/2 version of this workout is highly encouraged for anyone who can safely do so.