2 Sets, For Quality

30 second Jump Rope Practice
4 Inchworm to Hollow Hold (3sec)
6/6 Kettlebell Halos
6/6 Kettlebell Windmills
3-5 Strict Pull-Ups or 8-10 Ring Rows:
15/:15 Single Arm Plank with Reach

10:00 minutes Skill session

– Crow Pose
– Headstand Pose
– Nose to Wall Handstand Hold
– Back to Wall Feet Spotted Handstand Hold
– Freestanding Handstand Hold Partner Drill

into..

Ring Muscle-Up Progression

10:00 Skill Practice

– False Grip Ring Row to Chest
– Muscle-Up Row to Bottom of Support
– Support Hold + Eccentric to Bottom Up Dip
– Low Ring Muscle-Up (Banded) (Box)
– Ring Swings + Turnover into Dip

#TEAMPRVNTUESDAY

“PRVN Skill”
14:00 AMRAP
60 Double Unders
40 Single Dumbbell Step Overs
60 Double Unders
20 Handstand Push Ups
60 Double Unders
10 Ring Muscle-Ups
Dumbbell: 50/35lbs, 22.5/15kg
Box: 24/20’’

Level 2:
14:00 AMRAP
40 Double Unders
40 Single Dumbbell Step Overs
40 Double Unders
20 Box Piked Handstand Push Ups
40 Double Unders
20 Pull-Ups
20 Ring Dips

Dumbbell: 35/25lb, 15/12kg
Box: 24/20’’

Level 1:

14:00 AMRAP
80 Single Unders
40 Box Step Overs
80 Single Unders
20 Dual Dumbbell Strict Press
80 Single Unders
20 Ring Rows
20 Push-Ups
Dumbbells: 30/20lb, 14/9kg
Box: 24/20’’

Goals / Stimulus / Objectives

Goal: 2+ Rounds (500+ Reps)

Score: Reps

RPE: 8/10

Primary Objective: Manage Your Skill Capacity Well

Secondary Objective: Double Unders as Recovery

This benchmark will be all about your capacity with higher skilled movements. For the highest level athletes, there will be a solid fitness component to this as we tackle every station in big sets. For most, this will be about your ability to manage your capacity with the handstand push-ups and ring muscle ups. Use the tape line standard we have seen recently in the Open to make this benchmark measurable and repeatable year over year.

Warm-Up
2 Sets, For Quality
1:30 Row (:45 Easy, :30 Moderate, :15 Hard)
8 Segmented Clean Deadlift (Top Down)
8 Tall Muscle Cleans
8 Front Rack Elbow Punch Throughs
8 Back Squats
4 Jumping Back squats

Add Loads
2-3 Sets
1 Segmented Clean Grip Deadlift
1 Hang Clean Pull
2 Squat Clean
5 Back squats

Load to Back Squat Weights

—-

Strength

Every 2:00 x 5 Sets
5 Back Squats

Set 1: @ 65%
Set 2: @ 70%
Set 3: @ 70%
Set 4: @ 75%
Set 5: @ 75%

“Panama”

Every 90 seconds x 6 Sets
12/9 Calorie Row
3 Squat Cleans

Score = Total Load
Suggested Squat Clean Load of 70%+ of 1RM

Goal: Build to around 80-85% of 1RM Squat Clean

Stimulus: Battery Work

RPE: 7-8/10

Primary Objective: Complete each working set in under 75 seconds

Secondary Objective: Complete each set of cleans in under 30 seconds

This workout will be all about how you can cycle quick singles on the cleans. The focus will be to complete each row in under 40 seconds then complete each set of 3 Squat Cleans as 1 rep done every 10 seconds. The next step will be doing a quick adjustment of load on the barbell before tackling the next set. The goal should be to do small adjustments to the barbell load, strap in and get ready to go on the next round on the Rower.

Level 2 10/8 cals
Level 1 9/7 cals, 5 hang power cleans

Teams of 2- split how you want
Workout 1- 14 Minute Amrap
25/20 Cal Bike
5 Rope climbs
60 Wall balls
25/20 cal bike
5 Rope climbs
60 Db snatch
25/20 cal bike
5 Rope climbs
60 Toes to bar
Can you make it through a round?

Wod 2- Pull Push Pull Push
12 Minutes – split how you want
Row 30/26 cals
25 Bench (will figure weight for your team, spot your partner)
20 cleans 185/135
15 Burpees over your bar

Wod 3-5 rounds for time- 15 Minute cap
Run 200 together
20 Hspu
15 Synchro devil press

8am
Little different today. equal reps machine and inbetween machines
35 Minute Amrap. teams of 3, split how you want
50/45 Cal Bike
50 sandbags over shoulder
50 Cal ski
50 burpees
50 cal row
50 weighted box step overs with 1 db

9am
warm up
7:00, For Quality
1:00 Cardio Choice
20 Lateral Line Hops
10 Alternating Reverse Lunges
5 Inchworm Push-Ups

For Time 30ish minute cap
400m Run
50 Wall Balls
400m Run
50/40 Calorie Row
400m Run
50 American Kettlebell Swings
400m Run
50 Burpees
400m Run
50/40 Calorie Echo

Wall Ball: 20/14lb, 9/6kg
Kettlebell: 53/35lb, 24/16kg

NO 5am or 6am classes
FIRST CLASS IT AT 9am. then 4pm 5pm
DON’T SKIP because it says “overhead squats” below”
Front squats are an option.

:45/:45 Couch Stretch
12/12 Bird Dog from Crawling

-then-

For Quality
12:00 EMOM
Minute 1 – :45 second Cardio Choice
Minute 2 – 12 Banded Snatch Grip Press
Minute 3 – 10 Bar Kip Swings + 15 sec Tuck Knee Hang
Minute 4 – 12 pvc overhead squats or front squat *depending on what you are doing in the workout

Strenght
12 E2MOM
3 OHS or 3 Front squats

“PRVN Cyclical”
For Reps:
12:00 AMRAP
3 Wall Walks
9 Toes to Bar
12 Alternating Dumbbell Snatch
Dumbbell: 50/35lbs (22.5/16kg)

Level 2:
2 Wall Walks
Dumbbell: 35/25lbs
(15/12kg) 6 Toes to Bar
Level 1:
2 Wall Walks to 20in off wall
Dumbbell: 25/15lb, 12/7kg
9 Kipping Knee Raises

Goals / Stimulus / Objectives

Goal: 6-8 Rounds

Score: Rounds & Reps

Stimulus: Cyclical Triplet / Fast Transitions

RPE: 8/10

Primary Objective: Attack The Transitions

Secondary Objective: Go Unbroken Where You Can

This workout is, broadly speaking, incredibly approachable in its rep scheme and movements. Assuming you have the confidence to cycle these movements, this workout is all about transitions and cycle speed – a very important skill in qualifier settings. Aerobic demand will be relatively comfortable throughout today.