For Quality
3:00 Row (:30 ez/:20 mod/:10 hrd)

Then 2 Sets
:30 Elevated Prayer Stretch
:30 Alternating Scorpions
THEN 2 Sets
10 Glute Bridge Banded Pull Apart Rows
10 Scapular Push-Ups
10 Alternating Single Arm Kettlebell Deadlifts
10/8 Calorie Row, Building to Pace

“Pump the Brakes”
For Time:
Every 4:00 x 5 Sets
12 Dumbbell Bench Press
18 American Kettlebell Swings
24/18 Calorie Row
Dumbbells: 50/35lb, 22.5/15kg
Kettlebell: 53/35lb, 24/16kg
22/17 or 18/4 on the cals for scaling. Other scaling by weight

Goal: 2:30-3:15/set

Time Cap: 3:30/set

Stimulus: Upper Body Interference / Muscular Stamina

RPE: 8/10

Primary Objective: Complete each movement unbroken. Emphasis on cycle rate and unbroken American Kettlebell Swings
Secondary Objective: Complete the row in under 90 seconds
This workout can get tight on the time frame and the goal today will be to push the cycle cadence on the Dumbbell Bench and American Kettlebell Swings in order to get to the rower with about 2:45-2:30 left on the clock. Once we hit the rower the focus will shift to increasing effort and completing the row in under 90 seconds to have us hit our goal time of under 3:15/set. Again this is a short rest style workout with increasing muscular fatigue, so be smart about choosing loads that will allow for unbroken sets across all 5 sets.

22/17 or 18/4 on the cals for scaling. Other scaling by weight

Warm-Up
For Quality
3 Sets (12 Total Intervals)
30 seconds @ Each Station
15 seconds Transition between
-Echo Bike
-Inchworm to Hollow Body
-Jump Rope Practice
–Curtsy Lunges

On these long EMOM workouts we will figure out before the workout or in the first round the numbers you should be shooting for on these movements.

“Volcanic Ash”
30:00 EMOM
Minute 1: 15/12 Cal Ski Erg or row Or 13/10 Cal Echo
Minute 2: -Max Wall Walks
Minute 3: 50 Double Unders
Minute 4: -Max Shuttle Runs
Minute 5: Rest
Score = Max Total Reps
1 Shuttle Run = 25ft (7.5m) Out and Back

Goal: 4-8 Reps on Each of the Max Rep Movements
RPE: 8/10
Primary Objective: Complete the prescribed work within the time frame

Secondary Objective: Max reps on the Wall Walks and Shuttle Runs. Push the Shuttle Runs a bit more as those are right before the rest minute.

Each round of this workout will start and end with the most challenging effort for you heart rate. Building into the workout with the calories on the Echo Bike will allow for a brief rest before making your way to the wall for Max Wall Walks. The goal here being somewhere in the range of 3-5 reps before making your way to the jump rope to work on a consistent set of dubs with the goal of going unbroken or at most having 2-3 breaks. Finally we will work into the Shuttle Runs with the idea of really trying to push the pace here and get 4-6 laps of out and back shuttle runs of 25/25ft (7.5/7.5m).

6:00 minutes, For Quality
60 second Machine Choice
10 x (Push-Up + 2 Alternating Deep Lunge Mountain Climbers)
10 Dead-Bug Heel Taps
(5 Single Arm Upright Row + 5 Single Arm Strict Press) / Arm

Barbell warm up

Then
We will let you get a little weight on the bar and we go through this
For Load:
Every 3:00 minutes x 5 Sets
3 Hang Squat Cleans + 1 Jerk
Starting @ 70% of 1RM Clean and Jerk and building to a heavy for the day

“Grettel”
10 Rounds
3 Clean and Jerk
3 Bar Facing Burpees
Load: 135/95lb, 61/43kg
Level 2-adjust weight to 115/75 or less
Level 1-Lighter weight and hang clean and jerks

Goal: 4:00-7:00 minutes

Time Cap: 10:00

Stimulus: Barbell Cycling and Quad Stamina

RPE: 9/10

Primary Objective: Complete each round in under :50 seconds

Secondary Objective: Even pacing across all 10 rounds
We’ve recently tackled “Ingrid” with 10 rounds of Power Snatches and Bar Facing Burpees, so today we are tackling it’s counterpart with Clean and Jerks and Bar Facing Burpees. The time domain should be relatively similar today, but those that can Rx this version should go up as the Clean and Jerk is a more simple movement at these loads. Work on quick singles throughout and only if you are very proficient should you think about doing TnG sets towards the last 2-3 rounds of this workout. Starting off with TnG will leave your legs gassed in the later half here.

PRVN Recovery #3
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose

Warm-Up
For Quality
2 Sets (8 Total Intervals)
40 seconds @ Each Station
20 second Transition
-Line Hops (Lateral + Forward and Back)
-10 Hollow Rocks + Alternating V-Ups
-Inchworm Push-Ups-Jumping Pull-Up + 3 sec Eccentric

Skill
Ring muscle up skills
*we realize that not everyone may not be interested in learning a ring muscle up but these progressions are very helpful. Working on ring dips or holds and strict pull ups are both great skills to have

“Taking it to the Bank”
6 Sets
18/13 Calorie Echo Bike
15 GHD Sit-Ups ***
5 Ring Muscle-Ups
Rest 2:00 between sets
Don’t do over 2 or 3 sets of these if you havent done them in a while. sit ups, a lower number, or just going to parallel are great options
Level 2:
6 Sets
15/11 Calorie Echo Bike
15 V-Ups
7 Strict Pull-Ups + 7 Strict Ring Dips
Rest 2:00 b/t sets
Level 1-
less cals, 5 strict pull ups and push ups for dips

Goal: Complete each set in under 2:30/set, 15:00 working time,

25:00 Total time including rest

Time Cap: 30:00

Stimulus: Gymnastic Conditioning / Midline Emphasis

RPE: 7/10

Primary Objective: Complete each set of Ring Muscle-Ups unbroken

Secondary Objective: Complete the Echo and GHD Sit-Ups in sub 2:00 minutes

The workout will start with athletes jumping onto a 18/13 Calorie Echo Bike. The goal for the Echo will be to hold this in the range of 45-60 seconds, which will allow enough time to transition into the GHD and complete a set of GHD Sit-Ups in 45 seconds or less. We can sub short range of motion GHD Sit-Ups, V-Ups, Medball Weighted Sit-Ups, or 20 Abmat Sit-Ups as great alternatives for the day. This will lead us into the primary objective of the day with our set of Ring Muscle-ups, which is meant to be done under light fatigue with slight interference from the GHD Sit-Ups. Because this is week 1 of the cycle, the sets are smaller here and the interference is minimal.

PRVN Recovery #2
1:00 Child’s Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
5/5 Side Lying Thoracic Rotations

Welcome to the ‘Hercules’ cycle!
This 12 week cycle, broken into two 6 week progression blocks, will continue to build on the technical weightlifting work and top end front squat strength we built in Achilles. We will now start to focus on slightly higher volume strength and weightlifting sets in the 3-5 rep range. Our overarching goal here is to develop a bulletproof base of strength.
We will doing a whole bunch of traditional old school crossfit but our focus lifts will be
-3RM Hang Snatch & 3RM Hang Clean + Jerk
-5RM Bench Press
-3RM Back Squat
-3RM Deadlift

We are introducing weekly challenges. For each challenge there will be a male winner, a female winner, then we will randomly pick a third winner from everyone that participated in the challenge.
This weeks challenge is a 2k row! This has to be done at the gym before or after class, out of the way of class. Also don’t skip class just to do this 2k row. Do it as extra work for the day.

Warm up
3 Rounds of 30 seconds on, 30 off
Machine of Choice
– Plank Shoulder Taps
– Extended Reverse Plank Bridge
– Deep Squat with Thoracic Rotation
– empty bar squats

Strength Back Squats
(as always we will give you time to get some weight on the bar)
Then
Every 3:00 minutes x 5 Sets
3 Back Squats @ 70%+

The goal is to end at close to 90% for close to or at a 3RM for the Day. If you add 5% on each set you will end at 90%. If you are feeling good today, add a little more on the first few sets to set yourself up with the opportunity to hit close to 95%.

8:00 AMRAP
6* Power Snatch
12 Back Rack Reverse Lunges
Load 95/65lb, 43/30kg
*Add 2 Reps to the Power Snatch Each Round

Goal: ~5 Rounds (Round of 14 Snatches)

Stimulus: Barbell Cycling and Unilateral Muscular Endurance

RPE: 8/10

Primary Objective: Complete the Power Snatches as sets of 4+ TnG Reps at a time.

Secondary Objective: Complete each set of Back Rack Reverse Lunge
This workout is meant to target barbell cycling and leg endurance. The focus here will be to work on TnG Power Snatches into Back Rack Reverse Lunges. On each set we should see a good set of TnG Reps, then drop the bar and hit the final rep as a single before Back Racking the barbell for the lunges. The expectation is that the rounds start close to 1:00 and start to bleed up towards 2 minutes as the Power Snatch reps increase. With this being 8:00 minutes long we can see some athletes get through those 14 Snatches and try to finish the Back Rack Lunges to complete that 5th round within the time frame.

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