Warm-Up:
3 Sets, For Quality
15 Banded Pull Aparts
10 Scapular Push-Ups
20 Plank Shoulder Taps 
6 Compression Sit-Ups
30/30 second Side Plank

Workout
*big classes stagger start by a minute so we all have benches. stagger with someone who is using the same weight.
20:00 EMOM
minute 1: 10-8-6-4-2 Bench Press
minute 2: 15-20 GHD Sit-Ups (If you havent done volume with these dont do more than 30 total!!!)
minute 3: 100ft (30m) Farmers Carry
minute 4: Rest

Bench Loading:
Set 1: @ 65%
Set 2: @ 70%
Set 3: @ 75%
Set 4: @ 80%
Set 5: @ 85%
Kettlebell Load: 70/53lb, 32/24kg

Extra work
5 sets of 10-15
Barbell Curls
Skull Crushers

Primary Objective: Bench Press / Complete the reps at each prescribed percentage

Secondary Objective: Complete the GHD Sit-Ups in under 45 seconds

Stimulus: Absolute Strength + Midline Conditioning

RPE: 7-8/10

Notes: This is a strength focused EMOM that builds in a good mix of midline conditioning and upper body absolute strength work. We will be targeting the final 2 reps @ 85% as the primary emphasis and goal for the day, but also focus on how we are tackling the GHD Sit-Ups and Farmers Carry as we move through this EMOM.

Level 2, sit up or Weighted sit ups, less on the farmer carry
Level 1- sit up, less weights.

We’ll be testing some Beach Brawl workouts. You will have to show up to see them. All gyms welcome. No drop in fee tomorrow.

Wod 1-
Rig work and wall balls

Wod 2-
strongman based Part A, part b- cardio

Wod 3. Max lift complex.

Saturday Endurance
Keep it simple this week. just keep moving
8am
Time to run again
36 Minute Amrap. Teams of 3
P1- run 400
P2- row
P3-bike
Switch when the running person gets back

9am
3 Rounds for Time 
800 M Run
7 to 10 wall walks (pressing subs available)
20 Single Dumbbell box Step-Overs 50/35
20 ALT devil press

2 Sets

30 seconds on / 30 off
– Inchworm to Hollow Hold
– banded glute walk
– Romanian Deadlift
– Alternating Box Step-Up
Then
30 Second dead hang
20 scap pull ups
10 kip swings

Strength
Segmented Deadlift
Every 2:30 x 4 Sets
3 Reps @ 70%+
***3 Seated Vertical Jumps

% of 1RM Deadlift
The segment deadlift will be a 1 second pause at the knee, and a 1 second pause on the floor between reps. For the seated vertical jumps, set yourself up at parallel and perform each rep max effort.

“Thor” ****SCALE if you havent done this volume recently*****
For Time:
35 Pull-Ups
30 Deadlifts
25 Box Jumps
30 Pull-Ups
25 Deadlifts20 Box Jumps
*****Starting @ 1:30, Perform 5 Bar Facing Burpees Until Completion
Barbell: 225/155lb, 102/70kg
Box: 24/20”

Level 2:
For Time:
15 Pull-Ups
30 Deadlifts
25 Box Jumps
15 Pull-Ups
25 Deadlifts
20 Box Jumps
Starting @ 1:30, Perform 5 Bar Facing Burpees EMOM Until Completion
Barbell: 155/105lb, 70/48kg
Box: 24/20”

Level 1:
For Time:
35 Ring Rows
30 Deadlifts
25 Box Step-Ups
30 Ring Rows
25 Deadlifts
20 Box Step-Ups
Load: 95/65lb, 43/30kg
Box: 24/20’’ 
Starting @ 1:30, Perform 3 Bar Facing Burpees EMOM Until Completion

Goal Time Domain: 11:00-15:00

Time Cap: 17:00

Primary Objective: Complete each movement in as close to 2:00 as possible

Secondary Objective: Maintain sets of 5-10 on each movement

Stimulus: Posterior Chain / Upper + Lower Body

RPE: 9/10

Notes: This workout is a challenge and meant to be a workout that challenges big sets and the ability to maintain a hard charging pace throughout as you are outracing the time to limit the accumulated burpee reps. The primary ojbective today is to maintain big sets on all the movements and keep the time spent on the burpees to a minimum. Pick a pull-up option that allows for at least quick sets of 5+ and a Deadlift load that allows for the same. On the Box Jumps we are looking to maintain a rhythm and cadence that keeps us breathing to allow for big sets again on the Pull-Ups and Deadlifts. Focus to complete each movement as close to 2:00 as possible, which should mean only one break for burpees during each movement.

Warm-Up
2 Sets
200m Run / Bike (Alternate. Rounds)
10 PVC Pipe Pass Throughs
10 PVC Pipe Around the World’s
:30 second Pipe Prayer Stretch
10 Bootstrap Squats
10 Alternating Cossack Squats

Barbell Primer (Snatch) First rep should be a Snatch
– Hang Snatch High Pull
– Hang Muscle Snatch
– Hang Power Snatch
– 3 Overhead Squat
– Hang Squat Snatch
– 3 Overhead Squats

Then put weight on and move to the floor. Have athletes test out a Power Snatch + 2-3 Overhead Squats and / or Squat Snatch + 2-3 Overhead Squats

Primer
15 second Bike
2 Overhead Squats
100m Run
10 second Bike
2 Overhead Squats
100m Run

“Odin”
For Time:
Every 10:00 x 3 Sets

3 Rounds for Time
12/9 Calorie Echo Bike (14/10 Calorie Assault Bike or 15/12 Bike Erg)
15-12-9 Overhead Squats **if unable to OHS do front squats
200m Run
Barbell: 95/65lbs (43/29.5kg)

Level 2:
For Time:
Every 10:00 x 3 Sets
3 Rounds for Time
10/7 Calorie Echo or 12/9 Calorie Assault
15-12-9 Overhead Squats
200m Run
Barbell: 75/55lb, 34/25kg

Level 1:
For Time:
Every 10:00 x 3 Sets
3 Rounds for Time
10/7 Calorie Echo or 12/9 Calorie Assault
12 R1 / 9 R2 / R3 7 Overhead Squats
200m Run
Barbell: 45/35lb, 20/15kg

Goal Time Domain: 7:00-8:00 / set

Time Cap: 9:00 / set

Primary Objective: Complete each set of Overhead Squats unbroken

Secondary Objective: Complete each bike in under 45 seconds

Stimulus: Aerobic / Muscular Stamina and Capacity

RPE: 9/10

Notes: The focus here will be on maintaining a fast bike pace, quick transitions to the Overhead Squat, and a quick steady run pace as we move from one round to the next. The load we should choose today will be dictated by how well we can move and cycle through the squat reps. We are looking for unbroken reps and each set to be completed with a fast rhythm and cadence.

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch
1:00 Child’s Pose