Warm-Up:
2 Sets, Through
30 seconds on / 15 seconds transition between stations
– Bike
– Box Step-Ups
– Alternating Dead-Bug Heel Taps
– Goblet Cossack Squats
– Bear Plank Shoulder Taps

into..

2 Sets
5 Barbell Upright Rows
5 Barbell Strict Press
15 seconds Behind The Neck Elbow Punch Throughs
5 Thrusters
5 Box Jumps
5 Strict Knee Raises

into..

Get to Working Weight and tackle some reps of Toe to Bar or Toe to Bar Modification

Specific Primer
*we should do primers more often. Its a good way to test if you picked the right weights and movements
1-2 x Through Sequence
7/5 Calorie Echo Bike
6 Box Jumps
5 Toe to Bar
4 Barbell Thrusters

WORKOUT
For Time:
5:00/4:00/3:00 Work
12/9 Calorie Echo Bike
15 Box Jumps
18 Toe to Bar
Then-Max Thrusters in remaining time

-2:00 rest b/t sets-

*Continue until 75 Thrusters are Complete
If not completed in the 3:00 round, the athletes will then move back around to the 5:00 round again and on down.
Barbell: 75/55lb, 34/25kg
box: 24/20”

Level 2:
For Time:
5:00/4:00/3:00 Work
10/7 Calorie Echo Bike
12 Box Jumps
15 Alternating Toe to Bar
-Max Thrusters

-2:00 rest b/t sets-

*Continue until 75 Thrusters are Complete
Load: 65/45lb, 30/20kg
Box: 24/20’’

Level 1:
For Time:
5:00/4:00/3:00 Work
10/7 Calorie Echo Bike
12 Box Step-Ups 
15 Abmat Sit-Ups

-Max Thrusters
-2:00 rest b/t sets-
*Continue until 75 Thrusters are Complete

Load: 45/35lb, 20/15kg
Box: 24/20’’

Goal: Complete the workout in the 3:00 work interval

Stimulus: Leg and Midline Stamian

RPE: 9/10

Primary Objective: Complete the workout in the final 3:00 time frame

Secondary Objective: Go big on the first two sets here to leave only a few reps here on the final segment.

The flow of this workout will have you hitting the Bike at a strong pace to complete within 40 seconds before tackling Box Jumps. These should be done quickly with a step down and in around 40 seconds as well. We will then jump up and hit a big set on Toe to Bar with the goal of completing these in 3 sets or less in order to get to the Thrusters by the 2:30 mark on the clock. This should leave another 2:30 in round 1 to complete as many thrusters as possible. We can see our top athletes getting in the range of close to 50 on just round 1 here. Then round 2 comes around and we will try to hit the same paces and times to allow for 90 seconds to complete the work. Some if they got to 50 have a chance of completing the work in round 2, but more than likely everyone will have between 5-15 reps in round 3 to complete. Finally round 3 comes around and we will see athletes need to really push to get at least 30 seconds of time to complete there final reps. Total running time is the score. So, on the clock it will be between 14:30-16:00 when most athletes complete the work.

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

Partner Chipper
****runs are together**** other work is split
2 Rounds For time
400m Run
40 Bupree Pull-Ups
400m Run
40 cleans 135/95
400m Run
40 Strict Handstand Push-Ups
400m Run
40 Box Jumps 24/20”

8am endurance, 9am weightlifting and crossfit

Endurance
Teams of 3
20 Minutes
Partner 1- Bike
Partner 2 Burpee box stepovers
Partner 3 Run 200
*switch when runner gets back
Rest 2 Minutes
Then
12X400m run
*one person runs 400, then the next goes, then the next until each teammate has completed four 400’s

CrossFit at 9am
bench press 5×5
Then
4 Sets, For Time
10/7 Calorie Echo Bike, 12/9 Bike Erg or Assault Bike
5 Dumbbell Deficit Push-Ups
10 Renegade Rows
5 Devils Press
– Rest 1:00 b/t sets –
Load: 50/35lb, 22.5/15kg

4 minutes machine to get the blood flowing

Then a longer, coach lead, barbell specific warm up

Two weightlifting pieces today

12:00 EMOM, Alternating Minutes
minute 1: Hang Power Clean + TnG Power Clean
minute 2: Clean and Jerk
|Perform @ 70%+ of Limiter (either Hang Power Clean or Jerk)

When this is done we will have a little time to warm up to your front squat starting weight then
Every 3:00 x 3 Sets
3 Front Squats @ 80-85%
Rest 30 seconds
5 Back Squats @ Same Load

Part 1 tips
For the Hang Power Clean + TnG Power Clean, we are looking to emphasize hip extension and keeping the bar close. Then on the alternating minute we will work on a full Clean and Jerk with the emphasis on extending through the bar before pulling aggressively into a Squat Clean. We will stand with intention, reset our grip, then punch into a powerful Split Jerk Overhead.
Looking to start at 70% of our limiting movement, we would then look to increase weight. We can adjust loads between movements if you choose today.

Part 2 tips
This one is a good little mix of hitting a heavy 3 reps on Front Squats for 3 sets, but having our drop sets build speed and stamina in the squat with 5 Back Squats at a similar load. As an example if you have a 225lb Front Squat, we will perform the 3 reps @ 180-190 lb, rest 30 seconds then perform 5 Back Squats at 180-190 lb

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