Warm-Up:
2 Sets, For Quality
1:00 minute Cardio Choice
5 Inchworm Push-Ups
10 Alternating Samson Lunges
10 Bar Kip Swings
5 Strict Knee Raises

Into barbell warm up

Then

Squat Clean
10:00 EMOM
Sets 1-5: 2 Reps @ 70-80%
Sets 6-10: 1 Rep @ 83%+

For the Squat Clean, ensure your chest remains elevated from the start of each rep. The barbell needs to travel closely alongside the body, rising as you extend fully before you swiftly pull yourself under it for the squat clean. Emphasize achieving a complete triple extension—extending the hips, knees, and ankles fully—prior to descending into the squat. 

Should issues arise, particularly with maintaining positions or to alleviate lower back strain, consider substituting with a Hang Power Clean followed by a Front Squat, or opt for a Hang Squat Clean, especially if pulling from the floor aggravates any discomfort.

“Earth and Water”
15:00 EMOM *yes this is 15 minutes with only 2 movements. see below
Min 1: Max Calorie Row
Min 2: 15 Toe to Bar

This is 105 toes to bar. We don’t expect everyone to get every round of toes to bar. If you havent done this type of volume in awhile drop the number to 10 or lower, which is still a lot of volume.

Goal: Male = 120 +Calories / Female = 100+ Calories

Stimulus: Midline Conditioning / Rowing + Toe to Bar Form

RPE: 9/10

Primary Objective: Complete all Toe to Bar Sets

Secondary Objective: Maintain 16/13+ Cals on the Rower

Strategy:

Yes, this says 15:00 EMOM. This means that the row will be done 8x and the Toe to Bar will be done 7x. This is writen in a way that has you finishing on the rower and selling out on the final minute. You will start with minute 1 on the rower, then minute 2 on Toe to Bar, and do this until minute 15 which will be back around on the rower to finish the workout. Look to break the Toes to Bar as needed to complete 15 within the minute and fight to hit a challenging pace on the Rower than still allows you to complete the 15 Toes to Bar

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:
3 Sets, for Quality
10/7 Calorie Echo Bike, Building to Pace
6/6 Kettlebell Windmills
8/8 Side Lying Dumbbell External Rotation
:30 Extended Reverse Plank Bridge
then….
:60/:60 Shoulder Cars

No Strength today. We will do the stretching at the end.

“Never Retreat, Never Surrender”

For Reps:
4 Sets
4:00 On/2:00 Off
6 Strict Handstand Push Ups
8 Sumo Deadlift High Pull
10/7 Echo Bike

*Pick up where you left off each interval.
Barbell: 95/65lb, 43/30kg


Goal: 10+ Rounds
Score = Total Rounds + Reps
Stimulus: Upper Push + Pull / Quad Stamina
RPE: 7/10
Primary Objective: Maintain a pace of around 1:30 / round. This will mean that we should complete 2+ rounds during each 4:00 segment

Secondary Objective: Maintain unbroken sets on the Sumo Deadlift High Pull + Strict Handstand Push-Ups

Strategy:
Look to start off at a conservative pace on the bike to allow enough rest time to come back around and maintain unbroken sets on the Strict Handstand Push-Ups and Sumo Deadlift High Pull. Pushing the pace too early here will lead to longer rest periods between movements and breaks within them. This means that any time made up on the Bike will be quickly lost as rest times will build up on the other two movements. Build pace from set to set with the goal of hitting the last 4:00 minutes at a very hard and challenging pace.

PRVN Reset
4 Sets, For Quality
:30 Wrist Flexor Extensions, Palms Down
:60 Kneeling Forearm Stretch
:30 Wrist Flexor Curls,
Palms Up10/10 Dumbbell Side Lying External Rotations

Warm-Up:

2:00 Cardio Choice
2 Sets, For Quality
40 second Dead-Hang or 20/20 Single Arm Hang
:30/:30 Kettlebell Hip Shift
1:00 Alternating 90-90 Hip Switch
:30/:30 Kettlebell Weighted Ankle Mobility

2 Sets, For Quality
8/8 Pistol Box Step-Down
10 Goblet Cossack Squat
7 empty bar front squats. add weight on second round if you want to

Front Squat *we will have you build a little bit before starting the 15 minute clock. use your 15 minutes to finish building to 92 percent then complete your drop sets
Take 15:00 minutes to Complete
1 Rep @ 92%
3 Reps @ 88%
3 Reps @ 84%
5 Reps @ 80%
The goal here is to hit a challenging single and then reinforce the positions and added quality volume at above 80% on the barbell. We can adjust to a box squat, bulgarian split squat, or even weighted step-ups as alternatives depending on the athletes and their specific needs.

“What Is Your Profession?”
For Time:
6 Rounds
10 Burpee Pull-Ups
20 Squats***
*Rounds 1/4 = Air Squats
*Rounds 2/5 = Wall Balls
*Rounds 3/6 = Pistols
Wallball: 20/14lbs (9/6kg) to 10/9ft

Goal: 11:00-15:00

Time Cap: 16:00

Stimulus: Squat Stamina and Cadence

RPE: 8/10

Primary Objective: Complete the workout in undre the time cap
Secondary Objective: Maintain Unbroken on all Squat Movements
Strategy:
Each round of this workout will begin by performing 10 Burpee Pull-Ups before moving into a squatting movement. The squatting movements will rotate between Air Squats, Wall Balls and Pistol Squats. This means that round 1 will be 10 Burpee Pull-Ups + 20 Air Squats, round 2 will be 10 Burpee Pull-Ups + 20 Wall Balls, and Roun 3 will be 10 Burpee Pull-Ups + 20 Pistols. We will then repeat this in order to complete 6 total rounds for time. The Pistols and Burpee Pull-Ups will be the biggest limiter here in terms of movements and timing, so manage pacing strategies here to keep a good cadence and rhythm.

PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fold

Sunday Funday
Wod 1- Parnter workout
14 Minutes-split how you want
Run 200M (together)
4 Rope climbs
14 Shoulder to overhead 135/95

Wod 2-
10 Minutes
12 Burpees over a rower
24 Cals on rower
48 Doubles

Wod 3
Two parts
3 Minutes max cal ski
Straight into 6 Minutes to find a 1 rep max of
1 Clean
2 Hang cleans
3 Front squats

8am Endurance
9am CrossFit and Weightlifting

8am
Teams of 3
Bike, row ski
Part A
Each teammate will spend 3 minutes on each machine. We will do this for 2 rounds. this will take 18 minutes to get everyone through twice

Part B- Each teammate will spend 2 minutes on each machine. We will do this for 3 rounds. it will take 18 minutes for everyone to go through twice

Part C- each teammate will spend one minute on each machine. We will do this for 4 rounds. It will take 12 minutes for everyone to get to each machine 4 times.

9am CrossFit
3 Rounds for time
Row 400
20 toes to bar
Row 400
21,15,9 Thursters
Round 1 21, round 2 15, round 3 9,