Here is your overview for the week. Monday’s workout is below
Monday: Strict Pull-Ups + Rotational Ball Slams – Gymnastics strength + explosive rotational power
Tuesday: Power Clean + Push Press + Push Jerk Complex – Pressing power and barbell rhythm
Wednesday: Pause Front Squat + Front Squat – Bracing, posture, and triple extension
Friday: 3-Position Snatch (High Hang, Hang, Floor) – Barbell speed and position work


Conditioning Focus:
Monday: “So Fresh, So Clean” – Short-set triplet testing bodyweight stamina and grip
Tuesday: “PRV It, Diane” – High-load posterior chain with gymnastic density
Wednesday: “Work in Progress” – Re-test conditioning with machine + wall ball fatigue
Thursday: “Hey Ya” – Longer aerobic intervals balancing machine output, GHD volume, and running
Friday: “Player’s Ball” – Grip-intensive pull-up and dumbbell fatigue in fast rounds

General Prep and Activation
2 Sets: For Quality
10 Alternating Box Step-Ups
12 Straight Arm Banded Lat Pull Downs
:15 Hollow Hold
:15 Arch Hold
10/10 Single Leg Glute Bridges

Specific Prep
2 Sets
3-5 Jumping Pull-Ups with Controlled Eccentric
5 Bar Kip Swings + 5 Kipping Knees to Chest
5 No Jump Burpees
5 Box jump overs

Then complete @ workout pace
3 Burpee Box Jump Overs
6-8 Toes to Bar
3 Burpee box jump overs

Move into Strict Pull-Ups and work through modifications as needed.

Every 2:00 x 5 Sets
3-5 Strict Pull-Ups
+
10 Alternating Overhead Rotational Ball Slams

*We are looking to add weight to the Strict Pull-Ups if possible

Workout
“So Fresh, So Clean”

3 Sets: For Time
10 Burpee Box Jump Overs
20 Toes to Bar
10 Burpee Box Jump Overs
Rest 1:30 b/t sets
Box Height: 24/20in

Level 2:
3 Sets: For Time
10 Burpee Box Jump Overs
20 Alternating Toes to Bar
10 Burpee Box Jump Overs
Rest 1:30 b/t sets
Box Height: 24/20in

Level 1:
3 Sets: For Time
10 Burpee Box Step-Overs
20 Kipping Knee Raises
10 Burpee Box Step-Overs
Rest 1:30 b/t sets
Box Height: 24/20in

Masters 55+
3 Sets: For Time
10 Burpee Box Jump Overs
20 Alternating Toes to Bar
10 Burpee Box Jump Overs
Rest 1:30 b/t sets
Box Height: 24/20in

Coaching Notes, Strategy, and Goals
Goal: 3:00–4:00 per set / Total Time: 11:00–15:00
Time Cap: 17:00
Stimulus: High-Skill Interference / Anaerobic Threshold
RPE: 8/10
Primary Objective: Hold consistent, repeatable efforts across all three sets
Secondary Objective: Keep Toes to Bar in 2-3 sets while staying aggressive on transitions
Workout Strategy:
This one is all about repeatable intensity with tight rest windows. The Burpee Box Jump Overs should be where most of the time is made up in this workout, start each set steady and aim to immediately move into Toes to Bar without a long setup. For Toes to Bar, aim for 2-3 quick sets to minimize grip fatigue before heading back to the final 10 Burpee Box Jump Overs. Move with urgency on the back end of each round, as it’s followed by rest. The goal is to go fast, but remain in control and focus on sustainable pacing.
Movement Modifications:

Toes to Bar: Toes to Target, Alternating Toes to Bar, Hanging Knee Raises, V-Ups, Strict Hanging Leg Raises

Burpee Box Jump Overs: Step-Overs (reduce height if needed), Burpee to Plate. or elevated burpees

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

16-Minute AMRAP (Partner Style)

200 m Run (together, both must finish before moving on)
6/4 Rope Climbs (15’)
30 SkiErg Calorie
20 Power Cleans (155/105)
10 Sync Burpees over bar

Workout 2
Partners
20 Minute cap
BUY IN

400m Sandbag carry buy in 100/75 switch as needed

Then 3 Rounds:
20 Alternating Dumbbell Box Step-Overs (50/35 to 24/20″)
18 Bar Muscle-Ups (scale: chest-to-bar or pull-ups)
16 Front squats 185/125

Cash-Out:
80 Calorie Bike (split as needed)

8am
“Halfway to Houston”
Teams of 3
35 Minute Amrap
40 Cal bike
40 Cal ski
1200m run (each person runs 200m twice alternating turns)
*** at 17:30 HALFWAY
your team stops and completes 100 curls and 100 Db benchpress
Then pick up where you left off.

9am
Warm Up:
1:30 Row
–
2 Sets
5/5 Single Arm Dumbbell Deadlifts
10 Alternating Single Arm Dumbbell Swings
10 Russian Twists
10 second Hollow Hold
5/5 Pendulum Lunges

Main Workout:
3 Rounds For Time:
400m Run
20 Wall Balls
400m Run
15 Toes to Bar
400m Run
10 Devils Press

Time Domain: 28-35min
Time Cap: 40min

Wall Ball: 20/14lb, 9/6kg
Dumbbells: 50/35lb, 22.5/15kg

General Prep, Mobility and Activation Work
3 Sets: For Quality
250/200m Row
15 Banded Good Mornings
10 Bulgarian Ring Rows
:15 Hollow Hold
:15 Arch Hold
10 alt scorpions

Then Go Through Bar Muscle-Up Progressions and Build towards working loads on the Deadlift
Gymnastics Progression
Bar Muscle-Up Progression
Box Jumping Bar Muscle-Up
Banded Bar Muscle-Up

**Take time to build up and go over your deadlift. we want to see everyone practicing great deadlift form before we start and building slowly, not taking big jumps

“The Oracle”

3 Rounds for Time
12-9-7 BMU
500/450m Row*
24-18-14 Deadlift
Barbell: 205/145lb, 93/66kg

|Level 2:
3 Rounds for Time
24-18-14 Pull-Ups
500/450m Row*
24-18-14 Deadlift
Barbell: 155/105lb, 70/48kg

Level 1:
3 Rounds for Time
24-18-14 Jumping Pull-Ups
400/350m Row*
24-18-14 Deadlift
Barbell: 95/65lb, 43/30kg

Masters 55+:
3 Rounds for Time
24-18-14 Pull-Ups
500/450m Row*
24-18-14 Deadlift
Barbell: 135/95lb, 61/43kg

Goal: Finish between 9–13 minutes
Time Cap: 16:00
Stimulus: Grip-intensive push through high-skill gymnastics and pulling stamina
RPE: 9/10
Primary Objective: Manage grip fatigue to preserve bar muscle-up quality and maintain deadlift mechanics under duress
Secondary Objective: Hold consistent 1:45–2:05 row splits while transitioning quickly between stations
Workout Strategy:
“The Oracle” tests your ability to sustain power output while navigating high-skill interference. Open the bar muscle-ups with composure, go for clean sets (e.g., 4-4-4, 3-3-3) and avoid redlining. Transition quickly into the row and hold a strong, controlled pace. Use the row to reset your breathing before attacking the deadlifts in strategic sets: 10-8-6 or 12-12 early on, tapering to fast sets of 3 if grip starts to go. As the reps descend, the intensity should rise. Round 3 is where you’ll make up time, push your transitions and fight for clean, efficient reps across all movements.
Movement Modifications:

Deadlift: Reduce load or reps (e.g., 18-12-10) for athletes building strength or managing lower back fatigue

Bar Muscle-Ups: Scale to banded bar muscle-ups, box bar muscle-ups, or chest-to-bar pull-ups as primary scales. For those still developing even more, let’s move to jumping pull-ups + push-ups for the same rep numbers.

Row: Modify 1000/900 Bike Erg, 30/22 Calorie Echo or adjust total volume to 400/350m.

Mobility and Activation Work
2 Sets: For Quality
1:00 Cardio Choice
:30/:30 Banded Front Rack Mobility:
:30/:30 Banded Hip Distraction
:30 Elevated Prayer Stretch
Specific Movement Prep
3 Sets, Building Complexity and Loading
1 Wall Walk + :10 Nose to Wall Handstand Hold
10 Medball Front Squats / Wall Balls
12 Alternating Box Step-Ups / 10 Box Jumps / 8 Box Jump Overs
5 Barbell Push Press
5 Barbell Front Squats

Every 2:00 x 8 Sets, Alternating Stations. starting at 70 percent and building to a heavy 3 for the day
Station 1: 3 Push Press
Station 2: 3 Front Squat

Level 2:
As prescribed

Level 1:
Adjust to 5 Reps on Each movement at more moderate loads focusing on 20×1 tempo

“Walking on the Walls”
For Time
5 Wall Walks
15 Wall Balls
20 Box Jump Overs
30 Wall Balls
20 Box Jump Overs
15 Wall Balls
5 Wall Walks
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Box Jump Over: 24/20in

Level 2:
4 Wall Walks
12 Wall Balls
16 Box Jump Overs
24 Wall Balls
16 Box Jump Overs
12 Wall Balls
4 Wall Walks

Wall Ball: 20/14lb, 9/6kg, 10/9ft
Box Height 24/20”
Level 1:
3 Wall Walks
12 Wall Balls
16 Box Step-Ups
24 Wall Balls
16 Box Step-Ups
12 Wall Balls
3 Wall Walks

Wall Ball: 14/10lb, 6/4kg
Box Height 24/20”
Masters 55+:
4 Wall Walks
12 Wall Balls
16 Box Jump Overs
24 Wall Balls
16 Box Jump Overs
12 Wall Balls
4 Wall Walks

Wall Ball: 20/14lb, 9/6kg, 10/9ft
Box Height 24/20”

*(Re-Test from 6-13-2024)

Goal: 4-7 minutes
Time Cap: 10 minutes

Stimulus: Shoulder / Quad Interference and Muscular Stamina

RPE: 8.5/10

Primary Objective: Complete each set of Wall Walks in under 1:00

Secondary Objective: Look to cycle the Wall Balls in sets of 10+ reps on each set, while still maintaining a solid pace of 20 box jumps / minute.

Workout Strategy:
This chipper flows up and then down the rep ladder, demanding smart pacing and composure. Open up with wall walks, maintaining a strong position and deliberate tempo, don’t rush and blow up your shoulders early. The first set of wall balls should be unbroken, then move immediately to box jump overs with steady footwork and step-downs. The center chunk of 30 wall balls will test your breathing and composure, breaking into manageable sets like 15-15 or 12-10-8. On the way back through, fight for a strong finish on the final set of wall walks. Efficient transitions and breathing will separate those who move well under fatigue.

Movement Modifications:

• Wall Walks: Scale to 3 reps or partial wall walks; sub with box pike walks or shoulder taps as needed
• Wall Balls: Use lighter medball or reduce reps to 12-24-12 as needed
• Box Jump Overs: Lower the box height first, then look to move to step-overs as needed.