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

Warm-Up:
3 Sets, For Quality
15 Banded Pull Aparts
10 Scapular Push-Ups
20 Plank Shoulder Taps 
6 Compression Sit-Ups
30/30 second Side Plank

Workout
*big classes stagger start by a minute so we all have benches. stagger with someone who is using the same weight.
20:00 EMOM
minute 1: 10-8-6-4-2 Bench Press
minute 2: 15-20 GHD Sit-Ups (If you havent done volume with these dont do more than 30 total!!!)
minute 3: 100ft (30m) Farmers Carry
minute 4: Rest

Bench Loading:
Set 1: @ 65%
Set 2: @ 70%
Set 3: @ 75%
Set 4: @ 80%
Set 5: @ 85%
Kettlebell Load: 70/53lb, 32/24kg

Extra work
5 sets of 10-15
Barbell Curls
Skull Crushers

Primary Objective: Bench Press / Complete the reps at each prescribed percentage

Secondary Objective: Complete the GHD Sit-Ups in under 45 seconds

Stimulus: Absolute Strength + Midline Conditioning

RPE: 7-8/10

Notes: This is a strength focused EMOM that builds in a good mix of midline conditioning and upper body absolute strength work. We will be targeting the final 2 reps @ 85% as the primary emphasis and goal for the day, but also focus on how we are tackling the GHD Sit-Ups and Farmers Carry as we move through this EMOM.

Level 2, sit up or Weighted sit ups, less on the farmer carry
Level 1- sit up, less weights.

We’ll be testing some Beach Brawl workouts. You will have to show up to see them. All gyms welcome. No drop in fee tomorrow.

Wod 1-
Rig work and wall balls

Wod 2-
strongman based Part A, part b- cardio

Wod 3. Max lift complex.

Saturday Endurance
Keep it simple this week. just keep moving
8am
Time to run again
36 Minute Amrap. Teams of 3
P1- run 400
P2- row
P3-bike
Switch when the running person gets back

9am
3 Rounds for Time 
800 M Run
7 to 10 wall walks (pressing subs available)
20 Single Dumbbell box Step-Overs 50/35
20 ALT devil press

2 Sets

30 seconds on / 30 off
– Inchworm to Hollow Hold
– banded glute walk
– Romanian Deadlift
– Alternating Box Step-Up
Then
30 Second dead hang
20 scap pull ups
10 kip swings

Strength
Segmented Deadlift
Every 2:30 x 4 Sets
3 Reps @ 70%+
***3 Seated Vertical Jumps

% of 1RM Deadlift
The segment deadlift will be a 1 second pause at the knee, and a 1 second pause on the floor between reps. For the seated vertical jumps, set yourself up at parallel and perform each rep max effort.

“Thor” ****SCALE if you havent done this volume recently*****
For Time:
35 Pull-Ups
30 Deadlifts
25 Box Jumps
30 Pull-Ups
25 Deadlifts20 Box Jumps
*****Starting @ 1:30, Perform 5 Bar Facing Burpees Until Completion
Barbell: 225/155lb, 102/70kg
Box: 24/20”

Level 2:
For Time:
15 Pull-Ups
30 Deadlifts
25 Box Jumps
15 Pull-Ups
25 Deadlifts
20 Box Jumps
Starting @ 1:30, Perform 5 Bar Facing Burpees EMOM Until Completion
Barbell: 155/105lb, 70/48kg
Box: 24/20”

Level 1:
For Time:
35 Ring Rows
30 Deadlifts
25 Box Step-Ups
30 Ring Rows
25 Deadlifts
20 Box Step-Ups
Load: 95/65lb, 43/30kg
Box: 24/20’’ 
Starting @ 1:30, Perform 3 Bar Facing Burpees EMOM Until Completion

Goal Time Domain: 11:00-15:00

Time Cap: 17:00

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

Secondary Objective: Maintain sets of 5-10 on each movement

Stimulus: Posterior Chain / Upper + Lower Body

RPE: 9/10

Notes: This workout is a challenge and meant to be a workout that challenges big sets and the ability to maintain a hard charging pace throughout as you are outracing the time to limit the accumulated burpee reps. The primary ojbective today is to maintain big sets on all the movements and keep the time spent on the burpees to a minimum. Pick a pull-up option that allows for at least quick sets of 5+ and a Deadlift load that allows for the same. On the Box Jumps we are looking to maintain a rhythm and cadence that keeps us breathing to allow for big sets again on the Pull-Ups and Deadlifts. Focus to complete each movement as close to 2:00 as possible, which should mean only one break for burpees during each movement.