3:00 Cardio Choice

2 Sets
:30 Foam Roll Thoracic Extension
:30 Extended Reverse Plank Bridge
8/8 Quadruped Thoracic Rotations
3 Sets
Back Rack Jump to Split
BTN Press in Split
Jerk Recovery, Front Foot Step Back First
Split Jerk + Recovery

Can add light loads to the specific barbell prep if necessary

Weightlifting
Every 2:00 x 6 Sets
Set 1: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 73%
(this means do one pause split jerk and 1 split jerk, then do another pause split jerk and 1 split jerk)
Set 2: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 78%
Set 3: 1 Pause Split Jerk + 1 Split Jerk @ 83%
Set 4: 1 Split Jerk @ 88%
Set 5: 1 Split Jerk @ 88%
Set 6: 1 Split Jerk @ 88%
*For the pause split jerk, hold the dip and catch for 1 second each.

*On the pause split jerk + split jerk complexes, note that the 2 x 1+1 is two sets of 1+1 resting as needed between. Do not perform 4 reps straight.

“Pantera”
10:00 AMRAP
2 Power Clean
4 Push Press
8 Chest to Bar Pull-Ups
Barbell: 185/125lb, 84/57kg

Goal: ~8+ Rounds
Stimulus: Push Pull / Power Output
RPE: 7/10
Primary Objective: Complete the barbell complex and chest to bar unbroken
Secondary Objective: Maintain as close to 1:00 / round as possible
Strategy: The goal here will be to do 2 hard TnG Power Cleans into a challenge of 4 Unbroken Push Press. Remember that today the goal is more strength, so Push Jerk is not allowed. We will then drop the bar and then go right into 8 Chest to Bar Pull-Ups for a quick set, then compose yourself prior to getting into the Barbell Complex again. This style of workout is meant to help improve our battery work with higher loading and segments that will require a little more energy and effort in smaller rep schemes.

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

Warm-Up
3 rounds
12/9 Calorie Row
6 Lateral Burpees over the Rower
12 Crossover Step-Overs
8 Step-Down Box Jumps

No Strength today. Do the stretching after class that is at the bottom of the page.

“Sham Pain”
For Time:
Every 8:00 x 3 Sets
15-12-9 Row Calories
12-9-7 Burpee Box Jump Overs 24″/20″
*Female Row: 12-9-7 calories

Every 8 minutes you will complete all the above work.
15 Cals
12 Burpees over box
12 Cals
9 Burpees over box
9 Cals
7 Burpees over box

Goal: 4:00-5:00/ Set (so you have time to rest)

Score: Average Interval Time
Stimulus: Quad Endurance and Aerobic Capacity
RPE: 9/10
Primary Objective: Burpee Box Jump Over Pace
Secondary Objective: Consistent Times Across Sets

Strategy
Today our challenge for you is to come out faster than you think you should in the first interval, and hold on tight. Note that this ‘may’ not mean setting a blistering pace through the 15+12 row+bbjo, for many it will mean keeping an RPE 8 through the first set of each movement and then building intensity quickly from there. If you’re confident in your capacity, this is a a guns blazing effort from the start of each set.

Recovery stretching!
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

Warm-Up:

2:00 Cardio Choice
:30/:30 Samson Stretch
:30 Extended Reverse Plank Bridge
:30 Wall Thoracic Extensions

2 Sets
6 Inchworm Push-Ups
10 Alternating Down Dog Toe Touch
10 Alternating Goblet Cossack Squats

Front Squat
Take 20:00 to Complete- This includes warming up to your one rep pause and getting your set of 3 and 5 in. Keep moving

Work up to a Heavy Pause Front Squat (1 sec)
Then
3 Front Squats @ 85-90% of Heavy for the Day
5 Front Squats @ 80% of Heavy for the Day
*No Pause on the Drop Sets

“Rolling Thunder”
11:00 AMRAP
13 Deadlifts
8 Front Rack Lunges
5* Strict Handstand Push-Ups
Load: 155/105lb, 70/52kg
Add 2 Strict Handstand Push-Ups Each Set
***THIS IS A ONE BAR WORKOUT. The deadlift is meant to be a light enough weight so you can clean that same bar and use it for your front rack lunges. This means you might be lunging a little more than you are used to or deadlifting less than you would like to.

Goal: ~6+ Rounds

Stimulus: Posterior Chain and Upper Body Vertical Push

RPE: 8/10
Primary Objective: Complete the Deadlifts and Front Rack Lunges in under 1:00
Secondary Objective: Maintain unbroken strict handstand push-ups as long as you can
Strategy: The goal today will be to hit the deadlifts in one unbroken set of 13 reps, then we will need to power clean the load to the front rack position for the front rack lunges before tackling the strict handstand push-ups. Each round the handstand push-ups will increase by 2 reps which will start to eat into your overall time on the workout today. The goal will be to try and keep each round to as close to 90 seconds as possible

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

Warm-Up:
6:00 ,For Quality
:20 Forward and Back Line Hops
:20 Side to Side Line Hops
:30 Alternating Active Pigeon Stretch
10 Alternating Skater Jumps
10 Scapular Pull-Ups

Gymnastics
Bar Muscle-Up Progressions

“The Long and Short of it”
Every 8:00 minutes, 4 Sets ( 2 @ each station)
Station 1:
800m Run
—-into—–
2 Rounds
7 Bar Muscle-Ups
50 Double Unders
In Remaining Time…
-Max Echo Bike

Station 2:
30 Alternating Angels Press

—-Into—–
2 Rounds
15 Knee to Elbows
50 Double Unders
In Remaining Time..
-Max Echo Bike

Dumbbell Load: 50/35lb, 22.5/15kg
Angles Press = *Single Arm Devils Press
*No Rest between stations

Goal: 100/70 Total Echo Bike Calories

Stimulus: Muscular Endurance and Aerobic Capacity

RPE: 7/10 (rate of perceived exertion)

Primary Objective: Complete each buy-in to the Echo Bike Calories in under 6:00
Secondary Objective: Achieve consistent paces across on the Echo Bike with the goal of completing 25/17 Cals each time you are on the bike

Strategy and Workout Flow: It’s definitely worth noting and paying extra special attention to the fact that there is no rest between 8:00 segments here as this is meant to be a steady state 32:00 AMRAP for calories. Each segment is meant to be done at a strong consistent pace with the goal of staying steady and getting to the bike by about the 6:00 mark of each station. This will allow for consistency on the bike and the ability to stay at a consistent pace. If you go too hard on the Bike, the stations will get more difficult and the buy-ins will definitely creep into your time on the Bike.

PRVN Mobility #10
10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)
1:00 Down Dog Calf Stretch
1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)
1:00/1:00 Couch Stretch

Warm-Up
3 Sets, For Quality
10 PVC Pipe Pass Throughs
5 Overhead Squats
5 Snatch Balance
10 Medball Cleans
5/5 Quadruped Thoracic Rotations

Build to your snatch working weight
Then

Weightlifting
Squat Snatch
On a 15:00 Clock
5-4-3-2-1 Touch & Go, For Load
Rest as needed

Rest as needed to remain unbroken. Start between 70-75% of 1RM Snatch and ascend by feel for the day, with a target of finishing between 90-95% of 1RM.

Wod
“Karabel“
10 Rounds for Time
3 Power Snatch 135/95lb, 61/43kg
15 Wall Balls 20/14lb, 9/6kg

Scaling is to adjust wall ball reps and weights. If you haven’t done high rep wall balls lately, don’t start today with 150.
Time Domain: 10:00-15:00
Time Cap: 18:00
Stimulus: Quad Stamina / Muscular Endurance
RPE: 8/10

Primary Objective: Complete each round in under 75 seconds
Secondary Objective: Remain unbroken on Wall Balls throughout
Strategy: We should maintain quick singles across for the entirety of this workout with the goal of staying unbroken for the Wall Ball Shots. We will be looking to keep rest minimal and try to just stay breathing between movements. The fastest athletes on the day will be able to tackle the Snatches in under 20 seconds and the Wall Balls in under 40 seconds with the goal of finishing at or below 10:00. Most athletes will need to navigate the fatigue and settle into a pace early as the volume here can get grindy and really make this a challenging workout.

PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch