Warm-Up

2-3 Sets, For Quality
1:00 Cardio Choice
10 second Hollow Hold
10 Tuck Ups
2 Wall Walks + 20 second Nose to Wall Handstand Hold
5/5 Bottoms Up Kettlebell Press
5/5 Kettlebell Windmill

Barbell Primer:
3 Sets, Building weights as primer prior
2 Pause Dip Drive (2sec in Dip) + 2 Pause Split Jerk (3 sec in catch)
2 Split Jerk, Focus on control in catch and recovery by bringing your front foot back to you and your back foot forward as you bring your feet back in line with your hips to finish the lift

Weightlifting

Split Jerk
Every 90 seconds x 6 Sets
2 Reps @ 75%+

Stay vertical on the dip and drive while keeping the bar high on the chest in a quality front rack position. Focus on pressing under the bar with a firm lockout at the elbow. Tighten the core and then bring the feet back together on the recovery while still pressing into the barbell.

“He Had to Split”
For Time:
6-12-18-24
Dual Dumbbell Push Press
Abmat Sit-Ups
Dumbbells: 2x (50/35lb, 22.5/15kg)

Level 2 and 1, adjust DB weight
Goal Time Domain: 5:00-7:00
Time Cap: 10:00

Primary Objective: Complete each set of Abmat Sit-Ups Unbroken
Secondary Objective: Keep all sets of the Dumbbell Push Press to 3 sets or less
Stimulus: Midline Conditioning and Overhead Press Muscular Endurance
RPE: 7/10

Notes: The goal today is to work on staying fast on the Dumbbell Push Press, locking our strong overhead with midline control throughout and biceps covering the ears with dumbbells over midline. Each set of Abmat Sit-Ups should be done quickly with the focus on fast repetitions, touching full overhead then touching the toes on each rep.
PRVN Recovery #2

1:00 Child’s 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:
Part A)
8:00 EMOM
Minute 1: Jump Rope
Minute 2: Inchworm Push-Ups
Minute 3: Scapular Pull-Ups + Ring Rows
Minute 4: *Barbell Complex
*Barbell Complex = 5 Romanian Deadlift + 5 Tall Muscle Cleans + 5 Front Squats

Part B) Barbell Specific Prep and Primer

High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
**do 5 reps of the movements below from the starting positions above.
– 5 reps Clean High Pull
– 5 reps Power Clean
– 5 reps Squat Clean

Then add loads, bar should be off the floor now
From the Floor x 2
– Clean Lift Off to Knee
– Slow Clean Pull
– Squat Clean

Then Build to working loads
Build to working loads

Muscle up drills

“Stick Around”
15:00 AMRAP
70 Double Unders
5 Ring Muscle Ups
3 Squat Clean
Barbell: 205/145lb, 93/68kg

Level 2:
15:00 AMRAP
50 Double Unders
10 Pull-Ups
10 Ring Dips
3 Squat Cleans
Barbell: 155/105lb, 70/48kg


LEVEL 1
15:00 AMRAP
100 Single Unders
10 Ring Rows
10 Push-Ups
5 Hang Power Cleans
5 Front Squats
Barbell: @ 70% of 1RM Clean

Goal Rounds + Reps: 6+ Rounds

~ 2:30 or faster/ Round

Primary Objective: Maintain Consistent pacing and strategy throughout this workout. This is not a bad workout to start off knowing you should pace conservatively at the start and keep yourself on a clock to keep things moving at a consistent pace throughout.

Secondary Objective: Unbroken Ring Muscle-Ups

Stimulus: CP Battery / Muscular Stamina

RPE: 8/10

Notes:

The goal here today will be to keep the Double Unders into 3 sets or less for the duration of the workout and then move into the Ring Muscle-Ups or Ring Muscle-Up modification. The transition + Ring Muscle-Ups should be kept in the range of 45 seconds or less before moving on

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Sunday Funday
on a running clock straight through

Teams of 2
on a running clock complete

a 1000m row split how you want


Then
40 clean and Jerks 135/95

Then

3 Rounds of
400 meter Run (Run together)
42 Kettlebell Swings (one partner finishes 21 then next partner does 21)
24 Pull-Ups (one partner finishes 12 next partner does 12)

Then
100 single arm alt db snatches

*we did this on july 7th as well.

8am Endurance
Teams of 3, all 3 teammates run 400. after the run go to a machine and go for max cals
Every teammate will be on each machine twice. you DO NOT have to wait for all 3 teammates to return from the run to start on your machines. score would be total cals if you were keeping track

5:00 amrap x 6
run 400
max cals on bike, ski, or row in the remainder of the 5 minutes. Score is total cals of all machines through all rounds.
rest 2:00

switch machines every round until each person has gone twice on each macnine
this workout will take 42 minutes with the rest.

9am
Warm-Up

3 Sets, For Quality

1:00 Row 

5 Inchworm Push-Ups 

10 Deep Lunge Mountain Climbers

12 Alternating Box Step-Ups 

10 Squat Jumps

Conditioning

5 Sets, For Time

30/22 Calorie Echo Bike

100ft (30m) Farmers Carry 

20 Burpee Pull-Ups 

100ft (30m) Walking Lunges unweighted

Rest 1:00 b/t sets 

Primary Objective Complete each set in as close to 6:00 as possible

Secondary Objective: Complete each set of Burpee Pull-Ups in under 2:10

Stimulus: Lactate Endurance / Muscular Stamina

RPE: 8/10

We will be open. there was no power as of 4:30 on thursday. I will bring a generator so there will be a couple fans and music. Morning classes we will use floor lights so i might adjust this workout a little bit.

Warm-Up
12:00 EMOM
min 1: Bike @ Easy to Moderate Pace
min 2: 5/5 World’s Greatest Stretch
min 3: *Barbell Complex
min 4: 5/5 Rotational Ring Row
*Barbell Complex: 3 Hang Snatch High Pull + 3 Hang Muscle Snatch + 3 Hang Power Snatch

Workout Primer 2 rounds

5/4 Calorie Bike
4 Power Snatch
3 Lateral Burpees
2 Pull-Ups

“Candy Land”
20:00 AMRAP
10/7 Calorie Echo Bike,
9 Power Snatch
8 Lateral Burpees over the Bar
7 Strict Pull-Ups
Barbell: 95/65lb, 43/30kg

Level 2:
20:00 AMRAP
8/6 Calorie Echo Bike,
7 Power Snatch
6 Lateral Burpees over the Bar
5 Strict Pull-Ups
Barbell: 75/55lb, 34/25kg

Level 1:

20:00 AMRAP
8/6 Calorie Echo Bike
7 Hang Power Snatch
6 Lateral Burpees over the Bar
5 Banded Strict Pull-Ups
Barbell: 45/35lb, 20/15kg

Goal Rounds: 8+

Primary Objective: Complete each bike in under 45 seconds

Secondary Objective: Maintain consistent pacing across all rounds

Stimulus: Quick transitions / cyclical mixed modal AMRAP

RPE: 8/10

Notes: Today is all about maintaining a very cyclical AMRAP today with the focus on staying steady and smooth throughout. The bike should be relatively quick here and we can either start on a delay in order for everyone to utilize the bike or start on different stations. Each round should take between 2:00-2:30 so this will allow for steady state pacing and effort on the barbell into the burpees and then focusing on a good set of strict pull-ups. We ideally want to keep the effort here strict today so move to a band or toenail spot scaling adjustment for the workout.

PRVN Recovery #7

1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fold