Weekly Preview. Monday workout below
Monday: Leg Stamina EMOM
20:00 EMOM: Row + American Kettlebell Swings + Echo Bike + Front Rack Step-Ups + Rest
Tuesday: Weightlifting + #TEAMPRVN Tuesday Workout
Front Squat + Split Jerk Complex 
# TEAMPRVNTUESDAY : 13:00 AMRAP : Triplet of Double Unders + Dumbbell Thrusters + Toes to Bar

Wednesday: Classic CrossFit Triplet / Gymnastics Skills
Ring Muscle-Up Progressions
18:00 AMRAP : Ring Muscle-Ups + Power Cleans + Bar Facing Burpees

Thursday: Upper Body Pressing Emphasis
Bench Press 8-8-6-6-Max
Strength Focused EMOM: Wall Walk/WFHSPU + Chest Supported Dual Dumbbell Rows + Hollow Hold + Single Arm OH Carry

Friday: Absolute Leg Strength + Leg Stamina Conditioning
Back Squat: Heavy 3 Reps
For Time: Run + OHS + Run + Front Squat + Run + Back Squat

MONDAY MONDAY MONDAY
Mobility Prep + Body Heat (4-6 minutes)
1:00 Row
1:00 Echo
:30/:30 seconds Worlds Greatest Stretch
:30/:30 second Active Pigeon Stretch

General + Specific Movement Prep (4-6 minutes)

30 second Machine (Row or Bike)
10 Kettlebell Deadlifts (Warm-Up Loads)
10 Alternating Box Step-Ups
30 second Machine (Row or Bike)
10 Cossack Squats
10 Alternating Dead-Bugs
10 Alternating Bird Dogs
—
Go Over Specific Technique for the Kettlebell Swings and Single Kettlebell Front Rack Step-Ups (4-6 minutes)
—
30 second Machine (Row or Bike)
10 Russian Kettlebell Swings (Working Loads)
10 Single Kettlebell Suitcase Steps
30 second Machine (Row or Bike)
10 American Kettlebell Swings
5/5 Front Rack Step-Ups

Primer: Have athletes set-up in their stations / starting on a delay (2-3 minutes)

:20 second Row
:20 American Kettlebell Swings
:20 second Bike
:20 second Single Kettlebell Front Rack Step-Ups

Rest 2:00 minutes, then get into the workout

workout
20:00 EMOM
minute 1: Calorie Row
minute 2: American Kettlebell Swings
minute 3: Calorie Echo Bike
minute 4: Single Kettlebell Front Rack Step-Ups
minute 5: Rest
Kettlebell 53/35lb, 24/16kg
Box Height 24/20in

Level 2:
20:00 EMOM
minute 1: Calorie Row
minute 2: American Kettlebell Swings
minute 3: Calorie Echo Bike
minute 4: Single Kettlebell Front Rack Step-Ups
minute 5: Rest
Kettlebell 44/26lb, 20/12kg
Box Height 24/20in

Level 1:
20:00 EMOM
minute 1: Calorie Row
minute 2: Russian Kettlebell Swings
minute 3: Calorie Echo Bike
minute 4: Alternating Step-Ups
minute 5: Rest
Kettlebell 35/26lb, 16/12kg
Box Height 24/20in

Row : Male (14-20 Cals) / Female (10-16 Cals)
AKBS: 15-25 Reps
Echo : Male (12-18 Cals) / Female (10-14 Cals)
FR Step-Up: 15-20 Reps

Maintain consistent pacing on both machines and kettlebell movements without sacrificing form or overtaxing your heart rate.
Stimulus: Mixed-Modal Aerobic Power
Repeated efforts focusing on steady, sustainable output
Short rest period to aid in partial recovery
RPE: 8/10
Primary Objective: Build aerobic capacity and muscular endurance under a manageable yet challenging workload, focusing on smooth transitions and efficient breathing.
Secondary Objective: Reinforce core stability and single-leg strength during the front rack step-ups. Practice maintaining proper posture and KB positioning as fatigue sets in.
Workout Strategy:
Minute 1 – Calorie Row
Aim for a moderate-hard effort that leaves you with at least 10 seconds to transition.
Drive powerfully, focusing on legs, body, then arms to finish.
Keep the stroke rate controlled to avoid spiking your heart rate too early.
Minute 2 – American Kettlebell Swings
Initiate from the hips; engage glutes and core to drive the bell overhead.
Control the descent—keep the kettlebell path close to your body.
Minute 3 – Calorie Echo Bike
Similar to the row, maintain a strong but sustainable effort.
Use a steady cadence and effort
Minute 4 – Single Kettlebell Front Rack Step-Ups
Hold the kettlebell in one front rack (switch sides whenever you need a break.
Keep elbows up and core braced to avoid leaning forward.
Drive through the heel on the box/step to engage glutes and hamstrings.
Maintain balanced steps and stability on each rep.
Minute 5 – Rest
Walk around or stay lightly active to keep blood flowing.
Slow your breathing with long inhales and relaxed exhales to lower heart rate before the next cycle.
Remember to adjust the volume or intensity if you find yourself unable to finish each minute with a brief window to recover (around 5-10 seconds). The aim is to maintain quality movement and consistent output rather than maxing out. Good luck, and stay focused!


Mobility
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Childs Pose
Optional Accessories
4 Sets: For Quality
:20/:20 Single Arm Ring Plank
:30/:30 Tall Kneeling Paloff Press
:40 second Sandbag Bear Hug Hold

Sunday Funday! Grunt work edition
Partners- split how you want
10 Minutes
14 sandbag cleans to your shoulder
28 wall balls 30/20

Wod 2
12 MInutes
100 Foot yoke carry
20 Double Db devil press

Wod 3-15ish minute cap
For time
20 bar muscle up
25 shoulder to overhead 135/95
30 Cleans 155/105
35 deadlifts 185/135
Row 2000
35 deadlifts
30 cleans
25 shoulder to oh
20 bar muscle ups

8am
40 Minutes
Teams of 3
3 100m runs (each person run ones
50 cal ski
50 cal row
***between each station complete 30 cals on the bike

9am

3 Sets: For Time

12 Handstand Push-Ups (or 12 strict heavy barbell presses)
10 Dual Dumbbell Step-Ups
12 Renegade Rows
60 Double Unders
12 Renegade Rows
10 Dual Dumbbell Step-Ups
12 Handstand Push-Ups

Rest 3:00 minutes b/t sets

Box Height: 24/20”
Dumbbells: 50/35lb, 22.5/15kg

Mobility and Body Heat (4 minutes)
1:30 Cardio Choice
:30 second Puppy Dog Pose
:20/:20 Scorpion Stretch
:30/:30 Deep Lunge Ankle Mobilization

General (4-6 minutes)
2 Sets For Quality
10 PVC Pipe Pass Throughs
5/5 PVC Pipe Around the Worlds
5 PVC Pipe Overhead Squats
5 Squat Jumps
:10/:10 Second Single Arm Active Hang or :20 seconds Active Hang
8-10 Ring Rows

Coach lead Barbell Warm up

Strength
Squat Snatch
For Load:
Every 1:30 x 8 Sets @ 75%+
1 Snatch Pull
1 Squat Snatch

% is Based on 1RM Squat Snatch
Build to an RPE 9 (~10lbs/5kg in the tank) for the day by feel. This does not need to be touch and go, but the hands must remain on the bar.
Record Each Working Weight

workout
For Time:
60 Wall Balls
45 Chest to Bar Pull-Ups
30 Power Snatch
Wallball: 20/14lb, 9/6kg
Barbell: 135/95lbs (61/43kg)

Level 2:
For Time:
60 Wall Balls
45 Pull-Ups
30 Power Snatch
Wallball: 20/14lb, 9/6kg
Barbell: 95/65lb, 43/30kg

Level 1:
For Time:
60 Wall Balls
45 Ring Rows
30 Hang Power Snatch
Wallball: 14/10lb, 6/4kg
Barbell: 75/55lb, 34/25kg

Goals / Stimulus / Objectives

Goal: 8:00 – 13:00
Time Cap: 15:00

RPE: 10/10
Stimulus: Sprint Chipper

Primary Objective: Strong Finish on Snatches
Secondary Objective: Pick Your Pace and decide where you are going to pick things up.

Coaching Notes and Strategy:
This workout will be crucial for most athletes to pick their poison where they will go big and push. Regardless, being able to finish strong on the barbell will be key here in your approach. Our more experienced athletes will be looking at a more aggressive scheme across all 3 movements, going for 2-3 sets on both the wall balls and Chest to Bar. For most athletes they should be looking to go big and push either the wall ball or pull-up bar, and take the other movement slightly more conservatively, so we can finish strong on the barbell.

General (10-12 minutes)
2 Rounds at a Moderate Pace:
1:00 Easy Row or Jog
5 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
1 Wall Walk + 10 sec Nose to Wall Handstand Hold
10 Alternating Bird-Dogs

Specific Movement Efficiency Talk and Practice

Burpee Practice + Wall Walk Efficiency and Practice (2-3 minutes)
5 Slow Burpees focusing on controlled movement
5 Fast Burpees to simulate workout pace
2 Partial Wall Walks (stop halfway up)
2 Full Wall Walks focusing on control and bodyline engagement

Workout Primer: (2-4 minutes)
100m Run
5 Burpees
Rest 30 seconds –

9/7 Calorie Row
2 Wall Walks

Workout
Every 3:00 minutes x 10 Sets
Station 1:
200m Run
15 Burpees

Station 2:
20/16 Calorie Row
5 Wall Walks

____________________________________

Level 2:
Every 3:00 minutes x 10 Sets
Station 1:
200m Run
12 Burpees
Station 2:
18/14 Calorie Row
4 Wall Walks

Level 1:
Every 3:00 minutes x 10 Sets
Station 1:
200m Run
10 Burpees
Station 2:
15/12 Calorie Row
3 Wall Walks to 30’’ Off the Wall

“Raticate” is a high-intensity interval workout that alternates between two stations every 3 minutes for 10 sets. Each station combines cardio and bodyweight movements, requiring athletes to move efficiently while managing fatigue. The goal is to complete the work within the 3-minute window, leaving time for recovery before the next round.

Goal: Maintain 1:45 – 2:15 / Set

Primary Objective: Complete each working segment by 2:30 on the clock
Secondary Objective: Maintain consistent paces across all sets. Work hard to maintain a good quality pace that helps you avoid drop off in the later rounds here.

Coaching Notes and Strategy:
Pacing:
Aim to finish each station with at least 30-45 seconds of rest.
Run at a controlled pace to save energy for burpees.
Maintain consistent rowing strokes and avoid rushing wall walks.
Efficient Movement:
Keep burpee transitions smooth with minimal rest between reps.
Use steady, controlled hand and foot placement during wall walks to avoid unnecessary fatigue.
Breathing and Recovery:
Focus on controlled breathing during burpees and wall walks.
Use the rowing phase to regulate your heart rate and prepare for the next station.