Warm-Up

3 Sets, For Quality
200m Run
8/8 Single Leg Crossbody Romanian Deadlift
8/8 Single Arm Kettlebell Push Press
10 Alternating Goblet Reverse Lunges
2 Wall Walks

“Siege of Troy”

For Time:
5 Sets
16 American Kettlebell Swings
200m Run
50ft (15m) Single Arm Overhead Walking Lunge
200m Run
8 Strict Handstand Push-Ups
-rest 1:00 b/t sets-

Level 2:

For Time:

5 Sets
14 American Kettlebell Swings
200m Run
50ft (15m) Single Arm Overhead Walking Lunge
200m Run
6 Strict Handstand Push-Ups to 2’’ Riser
-rest 1:00 b/t sets-
Kettlebell: 44/26lb, 20/12kg
*You must switch arms @ 25ft (7.5m)

Level 1:
For Time:
5 Sets
14 Russian Kettlebell Swings
200m Run
50ft (15m) Walking Lunge
200m Run
8 Dual Dumbell Z-Press
-rest 1:00 b/t sets-
Kettlebell: 44/26lb, 20/12kg
Dumbbells: 2×25/15lb, 12/7kg

Goal Time Domain: 22:00-27:00

Time Cap: 30:00

Primary Objective: Complete each set in as close to 4:00 as possible

Secondary Objective: Complete each working movement between the runs unbroken

Stimulus: Upper Body Muscular Endurance / Interference

RPE: 8/10

Notes: We will have each set start with American Kettlebell Swings and move into into a fast 200m run before coming back around and getting right into a 50ft (15m) Overhead Walking Lunge with the goal of remaining unbroken throughout, while switching arms at the 25ft (7.5m) mark. We will then run out the door with tired legs before coming back around and tackling a quick set of 8 Strict Handstand Push-Ups. After we complete each round we will take a quick 1:00 reset before tackling the next interval.

PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose

Warm-Up

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

Barbell Primer (Snatch)

High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
– Snatch High Pull
– Muscle Snatch
– Power Snatch
– Overhead Squat
– Squat Snatch

Then add loads, bar should be off the floor now

From the Floor x 2
– Snatch Lift Off to Knee
– Slow Snatch Pull
– Squat Snatch 
Then Complex @ Real Speed, Building to Starting Loads

Weightlifting

10:00 EMOM
1 Snatch Pull + 1 Squat Snatch
Perform @ 70%+ of 1RM Snatch
We are keeping this simple today with the focus on a great Snatch Pull, keeping the barbell close and then moving into the Squat Snatch focusing on aggressive extension and a fast turnover underneath the barbell.

“Achilles Heel”

10 Rounds for Time
3 Squat Snatch
10 Wall Balls
Barbell 135/95lb, 61/43kg
Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 2:
10 Rounds for Time
3 Squat Snatch
10 Wall Balls
Barbell 95/65lb, 43/30kgWall Ball: 20/14lb, 9/6kg, 10/9ft
Level 1:
10 Rounds for Time
5 Hang Power Snatch
10 Wall Balls
Barbell: 45/35lb, 20/15kgWall Ball: 14/10lb, 6/4kg, 10/9ft

Goal Time Domain: 7:00-11:00

Time Cap: 15:00

Primary Objective: Each round in sub 1:00

Secondary Objective: Consistent pacing across all rounds

Stimulus: Leg Stamina / Squat Specific Speed and Consistency

RPE: 8/10

Notes: This workout today will blast the legs a bit and stamina is the name of the game. Because of this we should focus on hitting quick singles on the Squat Snatch in order to let the legs have that tiny reprieve from the time under tension before moving to unbroken sets of Wall Balls. The focus here will be to hit unbroken sets of 10 and then move quickly back to the bar for consistent technique with quick singles on the Squat Snatch.

PRVN Mobility #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

3-4 Sets, For Quality

100ft (30m) Reverse Sled Drag
15/15 Banded Terminal Knee Extensions
30 second Weighted Wall Sit

Warm-Up:

Progressive Warm-Up and Primer

20 seconds on / 10 second Transition

– Machine of Choice

– Deep Lunge Mountain Climbers

– Dead-Hang

– Alternating V-Ups

– Alternating Box Step-Ups

—

2:00 *Talk through next movements

—

20 seconds on / 10 second Transition

– Machine of Choice

– No Jump Burpees

– Kipping Knees to Chest

– Jump Rope Practice

– Step-Down Box Jump

—

2:00 *Talk through next movements

—

20 seconds on / 10 second Transition

– Echo

– Line Facing Burpees

– Double Unders

– Toe to Bar

– Ski Erg

– Box Jump Overs

Workout
“Blessed In The Morning, Cursed in the Afternoon”

Every 2:00 x 4 Sets
12/9 Calorie Echo Bike
9 Line Facing Burpees

Rest 2:00

Every 2:00 x 4 Sets
48 Double Unders
12 Toe to Bar

Rest 2:00

Every 2:00 x 4 Sets
12/9 Calorie Ski Erg
9 Box Jump Overs
Box: 24/20”

Level 2: Every 2:00 x 4 Sets 10/7 Calorie Echo Bike 7 Line Facing Burpees Rest 2:00 Every 2:00 x 4 Sets 36 Double Unders 9 Toe to Bar Rest 2:00 Every 2:00 x 4 Sets 10/8 Calorie Ski Erg 8 Box Jump Overs Box: 24/20”

Level 1: Every 2:00 x 4 Sets 8/6 Calorie Echo Bike6 Line Facing Burpees Rest 2:00 Every 2:00 x 4 Sets 60 Single Unders 12 Hanging Knee Raises Rest 2:00 Every 2:00 x 4 Sets 9/7 Calorie Ski Erg7 Box Jump Overs Box: 24/20”

Goal Time Domain: 1:00-1:15 on / :45-:60 sec off

Time Cap: 1:40/ Round

Primary Objective: Maintaining Paces across all intervals

Secondary Objective: Increasing pace on each set of couplets. 

Stimulus: V02 Max / Lactic Endurance Intervals

RPE: 8/10

Notes: We are looking for each segment within each 2:00 interval time period to be complete in as close to 1:00 as possible, keeping the work to rest ratio at 1:1. This is a high capacity power output style workout with the flow allowing for athletes to start on different stations. Each station should allow for roughly the same time domain across.

Warm-Up
3 Sets, For Quality
1:00 Cardio Choice
5 Inchworm Push-Ups
10 Glute Bridge Band Pull Aparts
20 Bear Plank Shoulder Taps
5/5 Single Leg Kettlebell Clean

High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
– Clean High Pull
– Muscle Clean
– Power Clean

Then add loads, bar should be off the floor now

From the Floor x 2
– Clean Lift Off to Knee
– Slow Clean Pull
– Low Hang Power Clean
– Power Clean

Then Complex @ Real Speed, Building to Starting Loads

“Hector”18:00 EMOM

minute 1: 5 Bench Press 31×1 Tempo (3 seconds decent, 1 second pause at bottom, explode up, hold one second before your next rep)

minute 2: Clean Pull + 3 Power Cleans

minute 3: Rest

Bench @ 55-65%

Cleans @ 70%+ of 1RM Power Clean

* Cleans are not TnG

No scaling

Goal: Build to 80-82% on Cleans, while maintaining a strong consistent load across on Bench Press

Primary Objective: Maintaining Tempo on Bench and Positional Speed and Power on Cleans

Secondary Objective: Finish each set of Cleans in under 30 seconds. This means each rep is within 6 seconds of each other for a completed quick single set.

Stimulus: ATP / CP Pathway + Absolute Strength Development

RPE: 6/10

Notes: Today is about building strength and body positions. Lean into the form and tempo today. Chase that first then progress loads second. Do not let you ego get in the way.

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

Optional Accessories4-5 Sets, For Quality 8 Barbell Bent Over Row 21×1 Tempo 4-6 Strict Dips @ 42×1 Tempo Loads: Choice Tempo Prescription:First Number = Eccentric Portion of the LiftSecond Number = Change of Direction or Pause between Eccentric and ConcentricThird Number = ConcentricFourth Number = Change of Direction or Pause Between Concentric and Eccentric

Warm-Up:
2:00 Row, Building From Easy to Moderate Pace

Into..

For Quality:
8:00 EMOM
Minute 1 -banded glute walk all 10 steps every directions
Minute 2 – :15 Dead Hang + 5 Slow Scap Pull-Up
Minute 3 – 5 Tall Muscle Cleans + 5 Front Squats + 5 Push Press (Empty Barbell
Minute 4 – 3-5 Broad Jumps or 10 Jumping Air Squats

Strength
Back Squat
Every 2:00 x 5 Sets
1 Pause Back Squat + 4 Back Squats @ 60-65%

% is Based on 1RM Back Squat

The paused rep will have a 5 second pause in the bottom. Focus on maintaining good positions there, and then keeping reps up tempo for the rest of each set.

Workout ***DO NOT DROP EMPTY BARBELLS, IT WRECKS THEM”
“Jackie”

For Time:
1000m Row
50 Thrusters
30 Pull-Ups
Barbell: 45/35lb, 20/15kg

Level 2 keep it the same
Lever 1 40 thruster, 20 jumping pull ups, 800m row

Goal Time Domain: 6:00-10:00

Time Cap: 15:00

Primary Objective: Complete in fastest overall time

Secondary Objective: Maintain Big Sets on Thrusters and Pull-Ups

Stimulus: Sprint Chipper

RPE: 10/10* Test Workout

Notes: This workout is a mid-cycle test for us with the objective of really selling out and going for this one. For our top end athletes this is a hard push from the Rower all the way through to the Pull-Ups with the Row at around 2k effort, the Thrusters unbroken and the Pull-Ups unbroken. For most of our athletes, they will need to pace along the way and hold the Row back to around 5k pace and decide on the best strategy for the Thrusters with the goal of breaking into 3 sets or less. these are meant to be fast and cyclical. Then athletes should have a plan of attack on the Pull-Ups with the ideal of hitting quick sets of 5-10 reps at a time to finish the workout. Ideally scale to a Pull-Up mod that allows for fast reps as that is the focus today.

PRVN Recovery #9

1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold