Warm-Up:
:20 Forward and Back Line Hops
:20 Side to Side Line Hops
:20 Bend and Bow
:20 Alternating Single Leg Toe Touches

1:00 Active Scorpion Stretch
:30/:30 Sampson Stretch + Tall Kneeling Hamstring Stretch
1:00 Alternating Active Pigeon Stretch

2 Sets, For Quality
10 Alternating Skater Jumps
10 Goblet Cossack Squats
:30 Wall Lean March

Skills
Toe to Bar Technique and Progressions

“Steady Eddy”

For Time
3 Sets
800m Run
60ft (17.5m) Dual Dumbbell Farmers Lunges
Rest 1:00

40/28 Calorie Echo Bike
20 Toe to Bar

Rest 1:00

Dumbbells: 50/35lb, 22.5/15kg

Goal: 25:00-32:00

Time Cap: 38:00

Stimulus: Grip / Leg Stamina

RPE: 8/10

Primary Objective: Complete each set in under 10:00 including the rest

Secondary Objective: Unbroken Toe to Bar Sets.

Strategy:
The goal here is to start out at a hard sustainable pace on the run before coming in to the Dumbbell Farmers Walking Lunges. We are looking for these to be challenging and unbroken for the 60ft as 2 x 30ft segments. We will then rest just enough time to get the legs back underneath us before tackling a longer duration hard effort on the Echo Bike with the goal of completing this in under 2:30 before jumping up and hitting a big set on Toe to Bar

Warm-Up:

3 Sets
:30 sec Row
:15 sec Transition
:30 sec Alternating Box Step-Ups
:15 sec Transition

2 Rounds
15 Banded Face Pulls
10/10 Banded External Shoulder Rotations
10/10 Banded Internal Shoulder Rotations

2 Rounds
8/8 Quadruped Thoracic Rotations
5 Yoga Push-Ups
8/8 Single Arm Hang Snatch
8 Step-Down Box Jumps

Strength
Push Press
Every 2:00 x 5 Sets
7 Reps @ 65-75%
*On the last rep Pause for 5 seconds in the Overhead Position

Focus on a vertical dip and drive, emphasizing a dip through the heels and a strong press through the entire foot.
Finish with a strong lockout overhead.
Scale: Substitute with strict press or single-arm DB strict press to prevent overextension of the spine.

*TEAM PRVN TUESDAY*
“Yard Sale”

For Calories:
4 Sets
3:00 On/1:00 Off
15 Box Jumps
12 Power Snatch
9 Handstand Push-Ups
-Max Calorie Row Remaining Time

Barbell: Barbell 95/65lbs (43/30kg)
Box: 24/20’

Goal: 80/64 Calories

Score: Total Calories

Stimulus: Muscular Stamina and Upper Body Interference

RPE: 8/10

Primary Objective: Cycle the Barbell in Big Sets
Secondary Objective: Earn 1:00 to Row
Strategy: 
Today is all about having a big gas tank of fitness, with the caveat that we need to be able to show strength under fatigue on the handstand push-up. Aim to push the pace on the first two movements each set, and give ourselves time to manage the HSPU effectively. A quick break on the barbell is encouraged if you think it will allow you to maximize performance better on the wall.

Options for HSPU
PIked handstand pushups off a box OR 2 wall walks OR Strict Double Db Press.

PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
5/5 Side Lying Thoracic Rotations

Warm-Up

2:00 Cardio Choice
1:00 Foam Roller Thoracic Spine Extension
:30/:30 Kettlebell Hip Shift
:30/:30 Couch Stretch

3 Sets, For Quality
5 Inchworm Push-Ups
5 Tall Muscle Cleans
5 Tall Power Cleans
5 hang squat cleand
3 squat cleans

Strength

Weightlifting
Squat Clean
10:00 EMOM
2 Reps @ 70-80% of 1RM

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.

“Line Change”

For Time: READ THE * AT THE BOTTOM
4 Sets
5 Power Clean
5 Hang Squat Clean
20 Lateral Burpees
Rest 1:30 between sets
Barbell: 135/95lb, 61/43kg

*You will perform the work in reverse order on rounds 2 & 4, meaning you will start those intervals with the burpees.

Goal: 1:45-2:15

Time Cap: 18:00

Score: Total Working Time

Stimulus: Barbell Cycling / Muscular Endurance

RPE: 9/10

Primary Objective: Complete each set in Sub 2:30

Secondary Objective: Complete each set of Cleans unbroken

Strategy:

We are looking for Touch and Go reps here today for the cleans with the idea that each set is to be done unbroken. The kicker to this workout is that each set here is done in reverse order, which means round 1 will be done starting with the cleans and round 2 will start with the burpees. This will also allow for half the class to start on the barbell while the other half starts on burpees so at least there is a little delay with the amount of people jumping over barbells or dropping them at different times.

Wod 1
10 minute amrap
Alternating full rounds
8 cal row
8 bench press. spot your partner

Wod 2
14 Minutes ladder split anyway you want
1 Clean
1 Burpee over your bar
1 shoulder to over head
2,2,2, 3,3,3 and on and on and on

Wod 3
10 Minute amrap
Split anyway you want
16 Kb swings
16 Goblet squats
16 single arm Db snatches

8am and 9am are “The Bill”
It is Bill’s Birthday workout. Happy Birthday Bill!
There is adult weightlifting at 9am as well.

“The Bill”
67 Doubles (x3 singles)
67 Sit ups
67 Wall balls
67 Cal row
67 sandbag or med ball cleans over shoulder
67 Alt db snatches
67 Air squats
670 meter run. (Run 3.5 times to the fence and back)