8am
Teams of 3
35 minutes
1 Person Run 400
1 person ski erg
1 Person row
*Switch when the runner gets back

9am
35ish minute cap
Conditioning

For Time
800m Run
50 Wall Balls
800m Run
50/40 Calorie Row
800m Run
50 American Kettlebell Swings
800m Run
50 Burpees
800m Run
50/40 Calorie Echo

Mobility and Body Heat (4 minutes)
400m Run
:30 second Puppy Dog Pose
:20/:20 Scorpion Stretch
:30/:30 Deep Lunge Ankle Mobilization

General (4-6 minutes)
2 Sets:
200m Run
10 Air Squats
10 Down Dog Toe Touch
:20/:20 second Single Leg Glute Bridge Hold
20 Glute Bridges

Specific Barbell Prep (6-8 minutes)
With an Empty Barbell
6 Overhead Squats
6 Front Squats
6 Back Squats
–
Add Light Load
–
4 Overhead Squats
4 Front Squats
4 Back Squats
—
Add Moderate Load
–
2 Overhead Squats
2 Front Squats
2 Back Squats

Get your bar on a rack and we are starting the 12 minutes 5RM Back squat clock

Strength
Back Squat
Take 12:00 minutes to Establish a Heavy 5 Rep for the Day

The goal is to build to around 8 RPE, so leaving some room in the tank for a little more in a couple weeks. Those really feeling it today, push it and get a new 5RM, but we are looking for our peak to come in a couple weeks down the line.

For Time:
400m Run
20 Overhead Squats*** if you are not doing these go front squat 1st, back squat, back squar
400m Run
25 Front Squats
400m Run
30 Back Squats
Barbell: 115/75lb, (52/34kg)

Goal: 11:00 – 15:00
Time Cap: 15:00

RPE: 9/10
Stimulus: Squat Stamina and Running Capacity

Primary Objective: Go Big On Squats
Secondary Objective: Consistent Run Paces

Coaching Notes and Strategy:
400m Runs
Pacing: Run at a moderate pace that allows you to transition immediately into the barbell work.
Focus: Control your breathing and avoid sprinting to prevent early burnout. Use the runs as active recovery for your legs.
20 Overhead Squats
Load: 115/75lb (52/34kg)—a moderate weight that you can manage in 1-2 sets.
Technique Cues:
Focus on mobility: Keep an active shoulder position and upright torso.
Control the descent and maintain even weight distribution over your midfoot.
Break into 2 sets if needed (e.g., 12-8) to preserve your overhead stability.
25 Front Squats
Load: Same as OHS, with a more stable front-rack position.
Pacing: Aim for 2-3 sets (e.g., 15-10 or 10-8-7) with short breaks to preserve leg stamina.
Technique Cues:
Elbows high and core engaged to avoid forward collapse.
Use your legs to drive out of the bottom position while keeping a smooth rhythm.
30 Back Squats
Load: This is a light load that should allow for larger sets, but break as needed (e.g., 15-10-5). Remember that leg fatigue will have built here with these being the final 30 of 75 total squats for the day.
Technique Cues:
Maintain control and depth—keep your chest up and avoid leaning forward.
Breathe at the top of each rep to maintain consistency.
Brace your core to protect your lower back, especially under fatigue.

Level 2:
Barbell: 95/65lb, 43/30kg
Level 1:
For Time:
400m Run
20 Front Squats
400m Run
25 Back Squats
400m Run
30 Goblet Squats

Barbell: 65/45lb, 30/20kg
Kettlebell: 53/35lb, 24/16kg

General (6-8 minutes)
2:00 Cardio Choice
—
2 Sets:
10 Scapular Push-Ups
10/10 Single Leg Glute Bridges
10 Hollow Rocks
5/5 Kettlebell Windmills
1 Partial Wall Walk
2 Pike Push-Ups

Strength Primer and Get to Working Loads (8-10 minutes)
2 Sets: For Quality
10 Supine Banded Pull-Aparts
8/8 Single Leg Glute Hip Thrust Off Bench
6-8 Barbell Bench Press (Empty, Then Light Loads)

Then Get to Working Loads
Bench Press
Every 2:30 x 5 Sets
Set 1: 8 @ 65%
Set 2: 8 @ 65%
Set 3: 6 @ 70%
Set 4: 6 @ 75%
Set 5: Max Reps @ 80%

Extra Instructions:
% is of your 1RM Bench Press
We are looking to build volume here, good positions and build to a good challenging set on the Bench Press @ 80%. Look for the goal to be between 7-12 Reps.

“Cosmo”
15:00 minute EMOM
minute 1: 2 Sets x (1 Wall Walk + 2-3 Wall Facing Handstand Push-Ups)
minute 2: 10-12 Bent over barbell rows
minute 3: :20-:30 second Hollow Hold
minute 4: 50/50ft (15/15m) Single Arm Overhead Carry
minute 5: Rest
*Your choice on weights today.

Goals / Stimulus / Objectives

Primary Objective: Complete each working set under control within the minute.
Secondary Objective: Consistent movements and positions throughout the workout.

Stimulus: Functional Strength and Stability
RPE: 6/10

Coaching Notes and Format for the Day

Minute 1: 2 sets of (1 Wall Walk + 2-3 Wall-Facing Handstand Push-Ups)
Focus: Controlled ascent and descent on wall walks; maintain a tight body line and control through handstand push-ups. Adjust reps based on capacity.
A big focus today will be on maintaining a tight hollow position.
Minute 2: 10-12 bent over barbell rows
Focus: Pin shoulders back, engage lats, and pull barbell into the body in a controlled manner.
Minute 3: :20-:30 Hollow Hold
Focus: Keep lower back pressed into the floor, engage core, and maintain a tight, consistent hollow position.
We can move to a tucked position or single leg tucked position as needed.
Minute 4: 50/50ft (15/15m) Single-Arm Overhead Carry
Focus: Use a stable, locked-out position overhead. Engage your core to avoid leaning or over-rotating. Switch arms halfway through at the 50ft (15m) mark

General Warm-Up: (4-6 minutes)
2:00 Cardio Choice
—
2 Sets
10 Bend and Bows
10/10 Wrist Circles
10 Alternating Arms Swings
:15/:15 Overhead Tricep Stretch
20 Bear Plank Shoulder Taps
10 Alternating Scorpion Stretch

Gymnastics Class Skill Progression : Coaches Notes (10-15 minutes)
Ring Muscle-Ups Progression

Specific Barbell Prep and Primer (6-8 minutes)
3 Hang Muscle Clean
3 Hang Power Clean
3 Low Hang Power Clean
-Add Loads-
Practice touch and go cleans working towards to workout weight

1-2 Sets
1 Ring Muscle-Up or 2-3 Strict Pull-Ups and Strict Dips
3 Touch and Go Power Cleans @ working loads
5 Lateral Burpees over the Bar

“Gin and Tonic”
18:00 AMRAP
3 Ring Muscle-Ups
6 Power Cleans 135/95lb, 61/43kg
9 Lateral Burpees over the Barbell

Level 2:
18:00 AMRAP
3 Strict Pull-Ups
3 Strict Ring Dips
6 Power Cleans 115/75lb, 52/34kg
9 Lateral Burpees over the Barbell

Level 1:
18:00 AMRAP
5 Ring Rows
5 Push-Ups
6 Hang Power Cleans 75/55lb, 34/25kg
6 Lateral Burpees over the Barbell

Goals / Stimulus / Objectives

Goal: 7-11 Rounds

Primary Objective: Consistent Pacing Round to Round

Secondary Objective: Unbroken Movements with a special focus on the Ring Muscle-Ups for those that have them.

Stimulus: High Skill
RPE: 8.5/10
Coaches Notes and Strategy:
Pacing:
Start conservatively; aim for steady movement and minimize rest between transitions.
Look for unbroken reps or quick sets to minimize total rest time.
Power Cleans:
We should be focused on touch and go reps today and keeping the bar close and cyclical throughout the AMRAP.
Ring Muscle-Ups
Work to keep unbroken sets of either the Ring Muscle-Ups or the strength or skill option for the day.

eneral Warm-Up: (4-5 minutes)
2 Sets: For Quality
1:00 Cardio Choice
10 Alternating Cossack Squats
10 Air Squats
5 Squat Jumps
5 Inchworm Push-Ups
5 Pike Push-Ups
:30 second Jump Rope

Specific Warm-Up: (5-7 minutes)
@ Warm-Up Load
5 Dumbbell Thrusters
5 Bar Kip Swings
5 Strict Knee Raises
15 Double Unders or 30 Single Unders
5 Dumbbell Thrusters
3-5 Kipping Knees to Chest / Elbows/ Building to Toe to Bar
5 Toe to Bar or Scale for the Day (Kipping Knee Raise / Alt Toe to Bar)
15 Double Unders or 30 Single Unders

Barbell Specific Primer: (3-4 minutes)
2 Sets: Building Loads
3 Front Squats
2 Push Jerks w/1sec Pause in the Dip on the First Jerk
1 Split Jerk w/3 sec Pause in the Catch
2 Front Squats
1 Split Jerk
Then.. build to starting weight on the complex (2-3 minutes)

Weightlifting
Every 3:00 minutes x 5 Sets
2 Front Squats
1 Jerk
1 Front Squat
1 Jerk
*Any style jerk, your choice.
Starting @ 70% of 1RM Clean and Jerk

Extra Instructions:
Build to a true heavy complex for the day. Focus on maintaining an upright torso and keeping a vertical drive into the Jerk. Focus on catching a dip on the re-rack and then stand before completing your next front squat to the final jerk.

TEAMPRVNTUESDAY

“Old Fashioned”
For Reps:
13:00 AMRAP
10 Dumbbell Thrusters
10 Toes to Bar
30 Double Unders
Dumbbells: 2×50/35lbs (22.5/15kg)

Level 2:
For Reps:
13:00 AMRAP
10 Dumbbell Thrusters
10 Alternating Toes to Bar
20 Double Unders
Dumbbells: 2×35/25lb, (15/12kg)

Level 1:
For Reps:
13:00 AMRAP
10 Dumbbell Thrusters
10 Kipping Knee Raises
40 Single Unders
Dumbbells: 2×25/15lb, (12/7kg)

Mobility

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