Wod 1- 10 minute amrap- alternating rounds- good little warm up workout
5 pull ups
10 push ups
15 squats

Wod 2-12 Minutes Amrap
Split how want
400 M Row
10 Power Cleans
10 shoulder to overhead
**** add 3 Power cleans and 3 shoulder to overhead every round

Wod 3-
10 Minutes amrap-split how you want
20 Burpees over your bar
6 rope climbs

8am Endurance-
Teams of 3-40 Minute Amrap
Teams will work through the 3 machines completing 60 Calories on each machine, splitting the cals how they want, before moving to the next machine
At 0,5,10,15,20,25,30,35 minutes mark all the teammates will stop and complete 15 sand bag cleans and 15 burpees, in that order, split how they want. only 1 partner works at a time.
You are shooting for under a minute on the sandbags and under a minute on the burpees. we can adjust the number for each team.

9am CrossFit-
Wod
3 Min Max Cal Row Buy In 
THEN 
12 Minute AMRAP 
7 Thrusters
7 Toes to Bar
10 Lateral Bar Over Burpees

Warm-Up
2 Sets, For Quality
:30/:30 Adductor Rock Backs
:30/:30 Active Deep Lunge Stretch

2 Sets
:30 Jump Rope Practice
8 Bradford Press with Lockout
10 Behind the Neck Elbow Punch Throughs
8 Reactive Quarter Squat Jumps

Strength Test
Take 20 min to Establish
Front Squat 1RM
Ideal build
5 Reps @ 50-60%
3 reps @ 65-70%
2 Reps @ 75%
1 Rep @ 80% and continue to build until 1RM

Workout

6 rounds for time
9 Thrusters
35 Double Unders
Load: 95/65lb, 43/30kg


Goal: 7:00-11:00

Time Cap: 15:00

Score: Time

RPE: 9/10

Primary Objective: Manage Your Double Unders

Secondary Objective: Unbroken Thrusters

Warm-Up
2 Sets, For Completion
:30 sec Extended Reverse Plank Bridge
:30 sec Elevated Prayer Stretch

3 Sets, For Quality
20 Bear Plank Shoulder Taps
10 Hollow Rocks
:15 sec Passive Hang + :15 sec Active Hang
5 Strict Knee Raises

“Virtuoso”
Every 5:00 x 5 Sets
2 “Wall Walk Complex”
8 Strict Toe to Bar
15 second Tuck L-Hang
8 “Shoot Through Complex”

“Wall Walk Complex” = 1 Wall Walk + 15 second Nose to Wall Handstand Hold”Shoot Through Complex” = Push-Up + Shoot Through + Dip + Shoot Through

There is a core finisher at the end of the workout explanation

Stimulus: Gymnastics Development

RPE: 6/10

Primary Objective: Complete each set in under 4:00 minutes

Secondary Objective: Complete each movement in an unbroken set

Workout Flow and Notes:
We are looking for this to feel very flowy with one movement moving right into the next. We will start with the Wall Walk into the Handstand Hold complex right into the Strict Toe to Bar. We can work through Strict Toe to Bar, Strict Knee to Elbows, or Strict Knee Raises for the day before dropping down and then working into a Tuck L-Hang. The combo here is meant to create a good challenge for the midline and lats. We will then work into our upper body pressing strength as well as continued work for our midline with the use of the Shoot Through Complex which will have us hitting Push-Ups, Dips, and Shoot throughs.

Core Finisher

“Escalating Durante”
8:00 AMRAP
2-4-6-8-10…
Hollow Rocks
V-Ups
Tuck Ups
X second Hollow Hold

This is very similar to a typical Saturday workout. This is what was written for PRVN program today

Warm-Up:
2 Sets, For Quality
:30/:30 Samson Stretch
10/10 Single Leg Glute Bridge
:30 Glute Bridge Hold

2 Rounds
Bike: 45 sec Easy + 15 sec @ Pace
Row: 45 sec Easy + 15 sec @ Pace
Ski: 45 sec Easy + 15 sec @ Pace

40:00 EMOM
min 1: Calorie Echo
min 2: Calorie Row Erg
min 3: Calorie SkiErg
min 4: Rest