Warm-Up:

2:00 Cardio Choice
2 Sets, For Quality
40 second Dead-Hang or 20/20 Single Arm Hang
:30/:30 Kettlebell Hip Shift
1:00 Alternating 90-90 Hip Switch
:30/:30 Kettlebell Weighted Ankle Mobility

2 Sets, For Quality
8/8 Pistol Box Step-Down
10 Goblet Cossack Squat
7 empty bar front squats. add weight on second round if you want to

Front Squat *we will have you build a little bit before starting the 15 minute clock. use your 15 minutes to finish building to 92 percent then complete your drop sets
Take 15:00 minutes to Complete
1 Rep @ 92%
3 Reps @ 88%
3 Reps @ 84%
5 Reps @ 80%
The goal here is to hit a challenging single and then reinforce the positions and added quality volume at above 80% on the barbell. We can adjust to a box squat, bulgarian split squat, or even weighted step-ups as alternatives depending on the athletes and their specific needs.

“What Is Your Profession?”
For Time:
6 Rounds
10 Burpee Pull-Ups
20 Squats***
*Rounds 1/4 = Air Squats
*Rounds 2/5 = Wall Balls
*Rounds 3/6 = Pistols
Wallball: 20/14lbs (9/6kg) to 10/9ft

Goal: 11:00-15:00

Time Cap: 16:00

Stimulus: Squat Stamina and Cadence

RPE: 8/10

Primary Objective: Complete the workout in undre the time cap
Secondary Objective: Maintain Unbroken on all Squat Movements
Strategy:
Each round of this workout will begin by performing 10 Burpee Pull-Ups before moving into a squatting movement. The squatting movements will rotate between Air Squats, Wall Balls and Pistol Squats. This means that round 1 will be 10 Burpee Pull-Ups + 20 Air Squats, round 2 will be 10 Burpee Pull-Ups + 20 Wall Balls, and Roun 3 will be 10 Burpee Pull-Ups + 20 Pistols. We will then repeat this in order to complete 6 total rounds for time. The Pistols and Burpee Pull-Ups will be the biggest limiter here in terms of movements and timing, so manage pacing strategies here to keep a good cadence and rhythm.

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

Sunday Funday
Wod 1- Parnter workout
14 Minutes-split how you want
Run 200M (together)
4 Rope climbs
14 Shoulder to overhead 135/95

Wod 2-
10 Minutes
12 Burpees over a rower
24 Cals on rower
48 Doubles

Wod 3
Two parts
3 Minutes max cal ski
Straight into 6 Minutes to find a 1 rep max of
1 Clean
2 Hang cleans
3 Front squats

8am Endurance
9am CrossFit and Weightlifting

8am
Teams of 3
Bike, row ski
Part A
Each teammate will spend 3 minutes on each machine. We will do this for 2 rounds. this will take 18 minutes to get everyone through twice

Part B- Each teammate will spend 2 minutes on each machine. We will do this for 3 rounds. it will take 18 minutes for everyone to go through twice

Part C- each teammate will spend one minute on each machine. We will do this for 4 rounds. It will take 12 minutes for everyone to get to each machine 4 times.

9am CrossFit
3 Rounds for time
Row 400
20 toes to bar
Row 400
21,15,9 Thursters
Round 1 21, round 2 15, round 3 9,

3:00 Cardio Choice

2 Sets
:30 Foam Roll Thoracic Extension
:30 Extended Reverse Plank Bridge
8/8 Quadruped Thoracic Rotations
3 Sets
Back Rack Jump to Split
BTN Press in Split
Jerk Recovery, Front Foot Step Back First
Split Jerk + Recovery

Can add light loads to the specific barbell prep if necessary

Weightlifting
Every 2:00 x 6 Sets
Set 1: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 73%
(this means do one pause split jerk and 1 split jerk, then do another pause split jerk and 1 split jerk)
Set 2: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 78%
Set 3: 1 Pause Split Jerk + 1 Split Jerk @ 83%
Set 4: 1 Split Jerk @ 88%
Set 5: 1 Split Jerk @ 88%
Set 6: 1 Split Jerk @ 88%
*For the pause split jerk, hold the dip and catch for 1 second each.

*On the pause split jerk + split jerk complexes, note that the 2 x 1+1 is two sets of 1+1 resting as needed between. Do not perform 4 reps straight.

“Pantera”
10:00 AMRAP
2 Power Clean
4 Push Press
8 Chest to Bar Pull-Ups
Barbell: 185/125lb, 84/57kg

Goal: ~8+ Rounds
Stimulus: Push Pull / Power Output
RPE: 7/10
Primary Objective: Complete the barbell complex and chest to bar unbroken
Secondary Objective: Maintain as close to 1:00 / round as possible
Strategy: The goal here will be to do 2 hard TnG Power Cleans into a challenge of 4 Unbroken Push Press. Remember that today the goal is more strength, so Push Jerk is not allowed. We will then drop the bar and then go right into 8 Chest to Bar Pull-Ups for a quick set, then compose yourself prior to getting into the Barbell Complex again. This style of workout is meant to help improve our battery work with higher loading and segments that will require a little more energy and effort in smaller rep schemes.

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

Warm-Up
3 rounds
12/9 Calorie Row
6 Lateral Burpees over the Rower
12 Crossover Step-Overs
8 Step-Down Box Jumps

No Strength today. Do the stretching after class that is at the bottom of the page.

“Sham Pain”
For Time:
Every 8:00 x 3 Sets
15-12-9 Row Calories
12-9-7 Burpee Box Jump Overs 24″/20″
*Female Row: 12-9-7 calories

Every 8 minutes you will complete all the above work.
15 Cals
12 Burpees over box
12 Cals
9 Burpees over box
9 Cals
7 Burpees over box

Goal: 4:00-5:00/ Set (so you have time to rest)

Score: Average Interval Time
Stimulus: Quad Endurance and Aerobic Capacity
RPE: 9/10
Primary Objective: Burpee Box Jump Over Pace
Secondary Objective: Consistent Times Across Sets

Strategy
Today our challenge for you is to come out faster than you think you should in the first interval, and hold on tight. Note that this ‘may’ not mean setting a blistering pace through the 15+12 row+bbjo, for many it will mean keeping an RPE 8 through the first set of each movement and then building intensity quickly from there. If you’re confident in your capacity, this is a a guns blazing effort from the start of each set.

Recovery stretching!
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