Warm-Up:

2 Sets, For Quality
200m Run
20 Bear Plank Shoulder Taps
6/6 Kettlebell Windmill
2 Wall Walks
8 Bar Kip Swings
6/6 Single Arm Ring Rows
Into.. 5-8 minutes

Handstand Walk Skill Progression

8:00 EMOM
25ft (7.5m) Handstand Walk
Or
2-3 Wall Walks
The focus here is to find a scaling option that you can practice and complete within about 30 seconds on each minute. Ideally this allows enough time for the arms to come back to life and hit another successful attempt.

“Kitana”
Every 5:00 x 4 Sets
400m Run
21 Pull-Ups
12 Handstand Push-Ups

Level 2:
Every 5:00 x 4 Sets
400m Run
15 Pull-Ups
9 Handstand Push-Ups 2’’ Riser

Level 1:
Every 5:00 x 4 Sets
400m Run
21 Ring Rows
12 Dual Dumbbell Push Press 25/15lb, 12/7kg

Goal Time Domain: Sub 4:00 / set

Primary Objective: Complete each set as fast as possible

Secondary Objective: We are looking for the sets of Pull-Ups and Handstand Push-Ups to be completed in 2 sets or less

Stimulus: Gymnastics Conditioning 

RPE: 8/10

Notes: Each set should have us running a strong pace just slightly below our 5k running pace to allow us to move to the pull-up bar and get into a big set here with the goal of completing them in 2 sets or less. We will then move to the Wall where we are looking to do the same and maintain a challenging unbroken set of Handstand Push-Ups. Each set should take in the range of 3:30-4:15 with the goal of completing all sets at an even split.

Optional Accessories

For Quality
4 Sets
10/10 Single Arm Dumbbell Bent Over Row
8-12 Reverse Barbell Curls
8-12 Ring Push-Ups

Warm-Up

:30 second Jump Rope Practice
8/8 Banded Psoas March
10/10 Banded Lateral Walk
8 Medball Cleans
10 Alternating Box Step-Ups

— 

20 Double Unders or 30 Single Unders
8/8 Banded Psoas March
10/10 Banded Lateral Walk
8 Medball Cleans
8 Box Jumps 

Then Back squat warm up
5 Reps @ 50%
3 Reps @ 60-65%
3 Reps @ 65-70%
3 Reps @ 70-75%

Weightlifting
Back Squat
Every 3:00 x 4 Sets
3 Reps @ 80%+
Rest 15-20 seconds
***between sets, 5 wall balls FOR HEIGHT on the outside wall
Post activation potentiation

workout For Time:
4 Rounds for Time
12 Wall Balls
15 Burpee Box step or Jump Overs
12 Wall Balls
60 Double Unders

Wall Ball: 20/14lb, 9/6kg
Box: 24/20’’

Level 2:
For Time:
4 Rounds for Time
9 Wall Balls
12 Burpee Box Jump Overs
9 Wall Balls
36 Double Unders
Wall Ball: 20/14lb, 9/6kg

Level 1:
For Time:
4 Rounds for Time
9 Wall Balls
12 Burpee Box Step-Ups
9 Wall Balls
60 Single Unders
Wall Ball: 14/10lb, 9/6kg

Goal Time: 11:00-15:00 

Time Cap: 15:00 minutes

RPE: 8/10

Primary Objective:  complete each round as close to 3:00 as possible

Secondary Objective: Maintain Unbroken Wall Balls and Double Unders

We have a nice little leg stamina triplet here with the mix of Wall Balls, Burpee Box Jump Overs and Double Unders. The mix will create a good amount of interference and quad fatigue as we move through it. Focus on staying smooth and keeping the intensity even throughout. The goal here is that from round 1-4, we are even splitting this workout and finishing strong.

PRVN Recovery #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

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