8am Endurance
Endurance
Teams of 3- split how you want
35 Minute amrap
Bike 60 cals
Row 60 cals
Ski 60 cals
When you complete a machine the team does 15 sandbags over the shoulder before moving to next machine.


9am CrossFit
Warm-Up: 

2 Sets

12/9 Calorie Row 

5/5 World’s Greatest Stretch 

:30/:30 Pigeon Pose 

:15 second Hollow Rocks + :15 sec Hollow Hold

10 Banded Psoas March

Conditioning

12:00 AMRAP 
1000m Row buy in

AMRAP in Remaining Time 
8 Shuttle Runs
10 Toe to Bar 
14/10 Calorie Echo
8 Burpees

Rest 2:00 minutes 

10:00 AMRAP 
1000m Row buy in

AMRAP in Remaining Time 
6 Shuttle Runs
8 Toe to Bar 
12/9 Calorie Echo
8 burpees

Rest 2:00 minutes 

8:00 AMRAP
1000m Row buy in
 
AMRAP in Remaining Time 
4 Shuttle Runs
6 Toe to Bar 
10/7 Calorie Echo
6 burpees

Stimulus: Midline and Muscular Endurance / Steady State Mix Modal / Transitions

RPE: 7/10

The goal here is to maintain the exact same row pace buy-in on each set and then move into a steady state pace on the remaining work to really practice cyclical transitions and keeping a solid pace with midline interference.

Warm-Up

2 Sets

40 second on / 20 second transition
– Jumping Jacks
– Inchworm Push-Ups
– Alternating Lateral Lunges
– Hang Muscle Clean and Press
–Behind the Neck Elbow Punch Throughs
-Front Squats

Build to your 80 percent to get ready for the strength portion.

Weightlifting
Every 3:00 x 3 Sets
2 Hang Squat Cleans + 1 Split Jerk
Rest 10-20 seconds
2 Hang Squat Cleans + 1 Split Jerk

Extra Instructions
Perform all @ 80%+ of Clean and Jerk
The goal here today is to get to a heavy weight with this complex. We will be doing the 2 Hang Squat Cleans + 1 Split Jerk then dropping the bar and doing another complex of 2+1 to finish off the complex.

“Shang Tsung”
15:00 AMRAP
3 Power Clean and Push Jerk
5 Front Squats
7/5 Ring Dips
9 Toe to Bar
Barbell: 185/125lb, 84/57kg
Suggested % of clean and Jerk 70%

Goals: 6+ rounds 

Primary Objective: Complete each round in as close to 2:00 as possible

Secondary Objective: Maintain quick singles on the Clean and Jerk and unbroken Front Squats

Stimulus: Barbell + Gymnastics Conditioning 

RPE: 9/10

Notes: This workout keeps the rep scheme short and to the point to allow athletes to focus on each movement and keep the workout flowing throughout the 15:00 AMRAP. The goal will be to hit quick singles on the Clean and Jerk before moving into the Front Squats. These can be done directly after the last Clean and Jerk or athletes can drop the bar and then move into a Squat Clean or Power Clean into their Front Squats. We will then move to the Ring Dips which should be done in an unbroken set or at the most 2 sets before jumping up into a quality set of Toe to Bar. We are looking for sets of 3-5 at a time there, if not unbroken. 

Stay smooth and stay moving here keeping the barbell work to about a minute and the gymnastics work to about a minute.

Level 2:
15:00 AMRAP
3 Power Clean and Push Jerk
5 Front Squats
7/5 Ring Push-Ups
9 Toe to Bar
Barbell: 135/95lb, 61/43kg

Level 1:
15:00 AMRAP
3 Power Clean and Push Jerk
5 Front Squats
7/5 Elevated Push-Ups
9 Kipping Knee Raises
Barbell: 75/55lb, 34/25kg

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Warm-Up
2 Sets
1:00 Bike / Row (Alternating Each Round)
10 PVC Pipe Pass Throughs
10 PVC Pipe Around the World
:30 second Pipe Prayer Stretch
10 Bootstrap Squats
10 Alternating Cossack Squats

Barbell Primer
– 3 High Hang Snatch High Pull
– 3 High Hang Muscle Snatch
– 3 High Hang Power Snatch
-3 Hang Power Snatch

Then Build to 70% 
*Focus for the Hang Power Snatch will be a quick turnover and snappy punch into the receiving position

Weightlifting
Take 10:00 minutes to Establish
3RM Hang Power Snatch
Start @ 70% and increase to a Heavy 3 Rep for the day

Extra Instructions
Rest 2:00-6:00 prior to Starting the workout Smoke. Only reason to start later is if we need a delay for class management purposes. 
This is ideally a 30 minute running clock workout, but can start on delay with how things are written to allow everyone to get the workout in as written. Ideally our more experienced athletes start first with less rest from the Heavy 3 for the Day.

“Smoke”
3 Sets
4:00 AMRAP
Cal Echo
9 Power Snatch
7 Hang Power Snatch
– Max Calorie Row

Rest 2:00 b/t sets

Cal Echo / (Assault)
Set 1: 30/22, (34/25)
Set 2: 25/18,  (27/21)
Set 3: 20/14, (21/17)
Load: 95/65lb, 43/30kg

Level 2:
3 Sets
4:00 AMRAP
Cal Echo
9 Power Snatch
7 Hang Power Snatch
– Max Calorie Row
Rest 2:00 b/t sets
Cal Echo
Set 1: 25/18
Set 2: 20/14
Set 3: 15/10
Load: 75/55lb, 34/25kg

Level 1:
3 Sets
4:00 AMRAP
Cal Echo
15 Hang Power Snatch
– Max Calorie Row
Rest 2:00 b/t sets
Cal Echo
Set 1: 25/18
Set 2: 20/14
Set 3: 15/10
Load: 45/35lb, 20/15kg

Goals: 40/32+ Calories

Primary Objective: Complete each Echo Bike in under 2:00 

Secondary Objective: Finish each set of Power Snatch and Hang Power Snatch in as close to 1:00 as possible

Stimulus: Barbell Cycling and Conditioning

RPE: 8/10

Notes: This workout is meant to put a little pressure on your ability to hold a hard echo piece and then maintain composure through barbell cycling reps with the focus on maintaining your breath and composure. Work positions, then speed. We are looking for the barbell to be done in quick cycling reps of 3-5 reps at a time or even unbroken for some that are great with the barbell.

Warm-Up:

2 Sets, For Quality
200m Run
20 Bear Plank Shoulder Taps
6/6 Kettlebell Windmill
2 Wall Walks
8 Bar Kip Swings
6/6 Single Arm Ring Rows
Into.. 5-8 minutes

Handstand Walk Skill Progression

8:00 EMOM
25ft (7.5m) Handstand Walk
Or
2-3 Wall Walks
The focus here is to find a scaling option that you can practice and complete within about 30 seconds on each minute. Ideally this allows enough time for the arms to come back to life and hit another successful attempt.

“Kitana”
Every 5:00 x 4 Sets
400m Run
21 Pull-Ups
12 Handstand Push-Ups

Level 2:
Every 5:00 x 4 Sets
400m Run
15 Pull-Ups
9 Handstand Push-Ups 2’’ Riser

Level 1:
Every 5:00 x 4 Sets
400m Run
21 Ring Rows
12 Dual Dumbbell Push Press 25/15lb, 12/7kg

Goal Time Domain: Sub 4:00 / set

Primary Objective: Complete each set as fast as possible

Secondary Objective: We are looking for the sets of Pull-Ups and Handstand Push-Ups to be completed in 2 sets or less

Stimulus: Gymnastics Conditioning 

RPE: 8/10

Notes: Each set should have us running a strong pace just slightly below our 5k running pace to allow us to move to the pull-up bar and get into a big set here with the goal of completing them in 2 sets or less. We will then move to the Wall where we are looking to do the same and maintain a challenging unbroken set of Handstand Push-Ups. Each set should take in the range of 3:30-4:15 with the goal of completing all sets at an even split.

Optional Accessories

For Quality
4 Sets
10/10 Single Arm Dumbbell Bent Over Row
8-12 Reverse Barbell Curls
8-12 Ring Push-Ups

Warm-Up

:30 second Jump Rope Practice
8/8 Banded Psoas March
10/10 Banded Lateral Walk
8 Medball Cleans
10 Alternating Box Step-Ups

— 

20 Double Unders or 30 Single Unders
8/8 Banded Psoas March
10/10 Banded Lateral Walk
8 Medball Cleans
8 Box Jumps 

Then Back squat warm up
5 Reps @ 50%
3 Reps @ 60-65%
3 Reps @ 65-70%
3 Reps @ 70-75%

Weightlifting
Back Squat
Every 3:00 x 4 Sets
3 Reps @ 80%+
Rest 15-20 seconds
***between sets, 5 wall balls FOR HEIGHT on the outside wall
Post activation potentiation

workout For Time:
4 Rounds for Time
12 Wall Balls
15 Burpee Box step or Jump Overs
12 Wall Balls
60 Double Unders

Wall Ball: 20/14lb, 9/6kg
Box: 24/20’’

Level 2:
For Time:
4 Rounds for Time
9 Wall Balls
12 Burpee Box Jump Overs
9 Wall Balls
36 Double Unders
Wall Ball: 20/14lb, 9/6kg

Level 1:
For Time:
4 Rounds for Time
9 Wall Balls
12 Burpee Box Step-Ups
9 Wall Balls
60 Single Unders
Wall Ball: 14/10lb, 9/6kg

Goal Time: 11:00-15:00 

Time Cap: 15:00 minutes

RPE: 8/10

Primary Objective:  complete each round as close to 3:00 as possible

Secondary Objective: Maintain Unbroken Wall Balls and Double Unders

We have a nice little leg stamina triplet here with the mix of Wall Balls, Burpee Box Jump Overs and Double Unders. The mix will create a good amount of interference and quad fatigue as we move through it. Focus on staying smooth and keeping the intensity even throughout. The goal here is that from round 1-4, we are even splitting this workout and finishing strong.

PRVN Recovery #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch