Warm-Up:
3 Sets,
1:00 Cardio Choice (Bike / Run / Row)
8 Walking Inchworm to Hollow
10 Deep Lunge Mountain Climbers
10/10 Single Leg Glute Bridges
10 Alternating Dead-Bug Heel Taps

Rowing Form and Technique
Rowing Form and Technique video
– Pick Drill
– Arms and Body
– Legs and Body
– Half Stroke
– Full Stroke

“Empty the Tank”

For Time:
Every 3:00 x 9 Sets, Alternating Stations
Station 1: 400m Run

Station 2: 
15/11 Calorie Echo Bike
30 Russian Kettlebell Swings 53/35lb, 24/16kg

Station 3:
500m Row

Level 2
Station 1-run 400, station 2-12/9 bike, station 3- row 500
Level 1
station 1-300m run, station 2-10/7 cal bike station 3 400m row

Goal: Sub 2:00 / Set 

Score: Sum Total Interval Time

RPE: 8/10

Primary Objective: Keep Each Station as fast as possible

Secondary Objective: Consistent Paces across all sets

The focus today is to stay consistent and really develop pacing today with our mixed modal piece here. We are leaning into the machines and firing up those hamstrings with a little dose of Kettlebell Swings during station 2. We will all start on different stations today and have things rotate in a way that allows for big and small classes to move through this while pushing everyone to target about 1:45-2:00 on / 1:00-1:15 off. This will help build our aerobic engine and consistency throughout.

2 Sets, For Quality
30 second Jump Rope Practice
5/5 Pendulum Lunges
10 Scapular Pull-Ups
5 Strict Knee to Chest
10 Alternating V-Ups
Specific
4 Sets, (6:00 minutes)
3 Back Squats
+
3 Goblet Squats
*Building loads on both

Strength
For Load:
Every 3:00 x 4 Sets
5 Back Squats @ 75-80%
Rest 15-30 seconds
4-6 Speed Goblet Squats

This format dictates that we will be choosing a load in the 75-80% range and then performing 5 Back Squats, resting 15-30 seconds before performing 4-6 Goblet Squats at a more rapid ascent. The goal here is contrasting methods to produce more power and driving force out of the bottom of a squat.

14:00 AMRAP
7/7 Single Kettlebell Front Rack Reverse Lunge
14 Toes to Bar
28 Double Unders
Kettlebell Load: 53/35lb, 24/16kg

Level 2-alt toes to bar, lighter kb
Level 1, knee raises strick, 56 singles, lighter kb
Goal: 4-6 Rounds 

Score: Rounds & Reps

RPE: 7/10

Primary Objective: Complete most total rounds

Secondary Objective: Toes to Bar in 3 Sets or Less on Each Round 

This workout is a nice little mix of work for the midline here with the Single Arm KB Front Rack Reverse Lunge, Toe to Bar and Double Unders here in a good cyclical AMRAP that should allow athletes to stay moving and pace this one out. For the Front Rack Reverse Lunge, we are looking for a contralateral position and completing all 7 reps on one side before all 7 reps on the other side. Keep moving consistently throughout the 14:00 AMRAP here with the goal of maintaining under 3:00 / set.

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 Childs Pose

Warm-Up:
Part A) Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Hip Circles
-Bow and Bend
-Down Dog Toe Touches
-Quarter Squat Reactive Jumps

Part B) Barbell Warm-Up
Then Pull-Out a Barbell|
2 Sets
6 Romanian Deadlifts
6 Hang Muscle Cleans
6 Strict Press
3 Tall Power Cleans
3 Push Jerk

*Perform with Empty Barbell

Part C) Specific Barbell Primer
2-3 Cycles, Cueing Positions
Clean Lift Off
Segmented Clean Pull
Hang Power Clean
Slow Power Clean
Push Jerk w/ Pause in the Catch
*Perform with light loads on barbell

Weightlifting Complex
Every 2:00 x 5 Sets

Segmented Clean Pull + Hang Power Clean
Rest 10 seconds
Power Clean + Push Jerk

% Starting @ 60-65% of 1RM and Building to Heavy for the Day

Extra Instructions / Goals
We will perform the Segmented Clean Pull + Hang Power Clean then drop the bar, rest for 10 seconds to prepare for a full Power Clean and Push Jerk. The focus today will be pulling off the floor with consistency while staying tight through the middle and then a firm punch into the catch position on the Push Jerk. We are looking for a strong lockout over midline.

“Rocky Road”

5 Sets, For Max Reps
1:00 AMRAP
*Clean and Jerks
-Max Bar Facing Burpees
– 1:00 Rest b/t Sets –
Set 1: 10 Reps @ 135/95lb, 61/43kg
Set 2: 8 Reps @ 155/105lb, 70/48kg
Set 3: 6 Reps @ 185/125lb, 84/57kg
Set 4: 4 Reps @ 205/145lb, 93/68kg
Set 5: 2 Reps @ 225/155lb, 102/70kg

Other weight recommendations
Level 2:
Set 1: 10 Reps @ 95/65lb, 43/30kg
Set 2: 8 Reps @ 115/75lb, 52/34kg
Set 3: 6 Reps @ 135/95lb, 61/43kg
Set 4: 4 Reps @ 155/105lb, 70/48kg
Set 5: 2 Reps @ 185/125lb, 84/57kg

Level 1:
5 Sets, For Max Reps
1:00 AMRAP
8 Hang Power Clean and Push Jerk
-Max Lateral Burpee Bar Step-Overs
– 1:00 Rest b/t Sets –
load: 75/55lb, 34/25kg

Masters
Set 1: 10 Reps @ 75/55lb, 34/25kg
Set 2: 8 Reps @ 95/65lb, 43/30kg
Set 3: 6 Reps @ 115/75lb, 52/34kg
Set 4: 4 Reps @ 135/95lb, 61/43kg
Set 5: 2 Reps @ 155/105lb, 70/48kg

Goal: Complete each working set on the barbell before the 40 second mark

Stimulus: Barbell Conditioning / Anaerobic

RPE: 9/10

Primary Objective: Stay consistent on the barbell with cycling reps moving from about 1 every 3 seconds to 1 every 15-20 seconds on the final barbell. 

Secondary Objective: Complete 6+ Bar Facing Burpees Each Set

The focus here is on the barbell today and planning out how you are going to cycle the reps and then moving into a fast finish on the burpees. The 1:00 rest is in there as just enough rest to get you back to center and adjust loads before starting the next set. Changing the weights will create more fatigue and a challenge, so be smart about how hard you hit those burpees on the first few sets. For some this workout will feel easier as it goes.

There will be NO 9am classes CrossFit or Weightlifting classes today only an 8am endurance class. Come out to Tampa Bay games!!

8am Endurance
In teams of 2
Row for cals 12 MInutes, switching every 2 minutes
bike for 12 cals Minutes switching every 2 Minutes
Run for 12 minutes switching every 200M
**since the bike and row and bike will be 3 intervals each push the pace a little bit more than a usual saturday.
You can start on any machine you like but everyone can do the run together.

NO 9am classes, come out to

Warm-Up

2-3 Sets, For Quality
1:00 Row (:30 ez/:20 mod/:10 hard)
6/6 Dumbbell Windmills
4/4 Single Arm Dumbbell Push-Up Renegade Row
2/2 Single Arm Devils Press
10 banded glutes steps each way, front back left and righ

Strength
Bench Press
Every 3:00 x 4 Sets
3 Reps @ 80%
Rest 30 seconds 
5 Reps @ 70%

% based on 1RM Bench Press. You will perform 3 reps at a heavy load of 80% and then drop weight down to 70% and perform a set of 5 reps. Work with a partner where you perform at 0:00 and another at 1:30 on the clock

Workout- you are trying to accumulate 40 reps of double db devil press- the first 3 intervals will only be 2 minutes long with a 1 minute break, then if you are not done the next 3 intervals will be 3 minutes to try and give you a chance to finish the 40 reps. you will be capped out after the 2nd 3 minute interval.

2min,2min,2min, 3,3 min Intervals

20/16 Calorie Row
-Max Devils Press
– Rest 1:00 b/t sets –
Continue until 40 Reps
Dumbbells: 2×50/35lbs (22.5/15kg)

Scaling
Level 2, 18/15 cal row with lighter db,
Level 1 15,12 cal row with lighter db

Goal: 10:00-12:00

Score: Running Time

RPE: 9/10

Primary Objective: Threshold Row Efforts

Secondary Objective: Dig In on Devils Press

Today we wrap up the week with a pulling endurance, high fitness demand couplet. This workout should feel very cyclical – steady, strong pulls on the rower and then maintaining an uncomfortable but smooth cadence on the devils press. The goal here is to push to complete this in the last 3 minute interval by trying to complete 8-10 reps each set within each working interval.