2 Sets, For Quality
30 seconds @ Each Station 10-15 sec Rotation
– Row
– World’s Greatest Stretch
– Inchworm Push-Ups
– Alternating Goblet Cossack Squats
– Jump Rope

“Bison’s Blast”
For Time:
Every 15:00 x 2 Sets
36-24-12
Calorie Row*
Wall Balls
72-48-24 Double Unders
*Female Row Calories 27/18/9
Wallball: 20/14lb, 9/6kg
to clarify-The first 15 minutes you will do
36 cals
36 wall balls
72 Doubles
24 cals
24 Wall balls
48 doubles
12 cals
12 wall balls
24 doubles
The remainder of the 15 minutes will be rest, then you will repeat that

Level 2:
For Time:
Every 15:00 x 2 Sets
30-20-10
Calorie Row*
Wall Balls
60-40-20 Double Unders
*Female Row Calorie 24-16-8
Wallball: 20/14lb, 9/6kg

Level 1
For Time:
Every 15:00 x 2 Sets
24-16-8
Calorie Row*
Wall Balls
72-48-24 Singles
*Female Row Calorie 18-12-6
Wallball: 14/10lb, 6/4kg

Goal: 8:00-10:00 / set

Score: Total Working Time

RPE: 9/10

Stimulus: Leg Stamina and Muscular Endurance

Primary Objective: Row Paces

Secondary Objective: Big Wall Ball Sets

Here we are looking to push the first round hard enough where we question our ability to repeat that level of intensity/time on the second set. I want you to play with the fire a bit here. The only place to recover our breathing here today should be on the double unders as we are prioritizing intensity on the rower and wall ball here. Look to complete each set of wall balls in 3 sets or less

Warm-Up:

2:00 Cardio Choice
2 Sets, For Quality
10 Alternating Scorpions
5/5 Kettlebell Halos
5/5 Kettlebell Windmills
5/5 Pistol Step-Downs
5/5 Single Arm Ring Rows

Bar muscle up progressions
Legless rope climb progressions

“Shoryuken”
For Time:
5 Sets
5 Bar Muscle-Ups
15 Single Dumbbell Step Overs
1 Legless Rope Climb
9 Handstand Push-Ups
Dumbbell: 50/35lb, 22.5/15kg
Box: 24/20”
Rope Climb : 15ft Target

Level 2
For Time:
5 Sets
10 Pull-Ups
15 Single Dumbbell Step Overs
1 Rope Climb
5 Handstand Push-Ups
Dumbbell: 35/25lb, 15/12kg
Box: 24/20”
Rope Climb : 15ft Target

Level 1:
For Time:
5 Sets
10 Banded Strict Pull-Ups
15 Alternating Box Step-Ups
2 Pull to Stands
5 Box Piked Handstand Push-Ups
Box: 24/20”

Goal: 11:00-15:00

Time CAp: 20 minutes 

Stimulus: Gymnastics Density

RPE: 8/10

Primary Objective: Complete each round in around 2:00-2:30

Secondary Objective: Unbroken Bar Muscle-Ups

The focus here is on gymnastics density. We will have the opportunity to play with some Legless Rope Climbs as well as Bar Muscle-Ups today. We also have Handstand Push-Ups in as another high skill gymnastics exercise for the day, but the priority and emphasis will be on the Legless and Bar Muscle-Up, as the interference between the two and the density between will create some challenge and fatigue. Work to stay steady on the Bar Muscle-Ups, then quickly work through the Dumbbell Step-Overs before making your way up the rope to a 15ft target. Ideally we would scale to 10ft first, then move to a regular rope climb to 15ft. After that we should be able to hit the Handstand Push-Ups in 2 sets or less before making our way back to the rig for the next round of Bar Muscle Ups. Try to keep as close to 2 minutes per round here, with consistent transition times to keep this workout moving today.

Warm up-
6 Minute Amrap
10 walking lunges
1 Minute cardio
10 OHS with PVC

Then 10 minutes of a barbell specific warm up

Weightlifting
Every 2:30 x 5 Sets
3 Hang Snatch @ 75%+ of 1RM Snatch
Build to a heavy 3
*try to squat if you can

Workout
“Sonic Boom”

7:00 AMRAP

1-2-3-4-5..
Overhead Squat
Lateral Burpees over the Bar
Barbell: 135/95lb, 61/43kg
Control your bars to your hips then drop your bar. Don’t ghost your bars today with people doing burpees and people doing overhead squats
**Scaling- Chose a different weight that you can stay unbroken the whole time. If overhead squats arent in the cards today, perform front squats

Goal: Get through 8+ Rounds (8+8) = 36 Reps of Each

Stimulus: Muscular Stamina and Endurance / Glycolytic

RPE: 8/10

Primary Objective: Complete each set of overhead squats unbroken

Secondary Objective: Burpee Cadence / Keep smooth and keep your breath

This one is fast and we will move quickly up the ladder. The goal is to hit each set of overhead squats with a squat snatch to start, then into the overhead squat reps to finish each set. We are looking for quick transitions and unbroken sets of overhead squats with rhythmic burpees to keep breath and transitions to a minimum here.

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:
400m run
THEN
:30/:30 Quadruped Adductor Hip Rock
:30 Down Dog Calf Stretch
:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)
:30/:30 Couch Stretch
THEN
2 Sets
10 Pause Glute Bridges (2sec)
:30 sec Dead-Bug Alternating Heel Taps
:30 sec Alternating Bird-Dogs
10 empty bar deadlifts, add weight second round

Strength
Deadlift
Every 2:30 x 4 Sets
Set 1: 4 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 2 Reps @ 80%
Set 4: 2 Reps @ 85%

Extra Instructions / Goals
We are looking to progress weights today for 2 reps @ 85%. The focus here will be the first initial set-up and breaking tension off the floor. The rest between sets will be around that 2 minute mark to allow recovery and enough time to hit each set well. Scaling today will consist of the hex bar deadlift, sumo deadlift, or block deadlift.

“Flash Kick”
For Time:
400m Run
5 Deadlifts
400m Run
10 Deadlifts
400m Run
15 Deadlifts
400m Run
20 Deadlifts
Barbell: 225/155lbs (102/70.5kg)
Scaling 185/125 or 95/65 are examples.

Goal: 9:00-13:00
Time Cap: 15:00
Score: Time

RPE: 9/10

Stimulus: Posterior Chain / Running Mechanics
Primary Objective: Unbroken Deadlifts

Secondary Objective: Overall Time

Push the pace. Pure and simple. The legs are going to get heavy as we go and we’re going to have to fight to keep the run paces hard and deadlifts unbroken in the back half of this workout.

Partner workout
Sunday Funday
Wod 1
16 Minutes Split how you want
600m Row
20 toes to bar
20 Burpees over your rower

Wod 2- 12 Minutes- Alternating rounds
200 M ski
2 Rope climbs (or 4 pulls)

Wod 3
150 wall balls for time, split how want