Wod 1
12 Minutes
18 Handstand push ups
14 Sychro DB snatches
4 Rope climbs

Wod 2
16 Minutes- partner
80 foot yoke carry (partners can split 40 feet/ 40 feet
10 Sandbags over yoke
80 foot yoke carry
30 cal ski

Wod 3-
3 Times through
3 minutes
500 meter row
max power cleans 155/105
Rest 1 minute
*how are you going to split this work??? switch on the row, have one person row? its ups to you!!

Extra if you want
Bring Sally Up Back squat Challenge

8am
35 Minutes, teams of 3
40 cal row
*
40 Cal ski
*
30 burpees
*
Between every movement team does 12 sled pushes, down and back is 2.

9am
Warm-Up:
8:00, For Quality
:30 second Alternating Cossack Squats
:30 second Wall Sit
10 Alternating Box Step-Ups
5 Box Jumps
10 Russian Kettlebell Swings

Conditioning

For Time
Every 10:00 x 3 Sets
3 Rounds
300m Run
14 Box Jumps 24/20’’
12 Toe to Bar *this will end up being almost 100 toes to bar, scale this part if you havent dont that volume in awhile

Primary Objective: Complete each interval in under 7:30
Secondary Objective: Consistency across all sets

Stimulus: Threshold Training

10:00 minutes, For Quality
10/10 Line Hops (Forward and Back / Lateral)
10 Bend and Bows
6/6 Single Arm Upright Rows
6/6 Single Arm Strict Press
4 No Jump Burpees
:30/:30 second Samson Stretch

Specific Workout Primer
Build to Working Loads on the Dumbbells + Practice and Get Ready for Double Unders
16 Double Unders or Single Unders
4 Alternating Single Arm Devils Press
24 Double Unders or Single Unders
6 Alternating Single Arm Devils Press

PRVN Community Throwdown Workout #1:
For time:
10 Rounds of:
32 Double-Unders
8 Alternating Single-Arm Devil’s Press
Dumbbell: (50/35 lb or 22.5/15 kg)

Scaled / Level 2:
10 Rounds of:
32 Single-Unders
8 Alternating Single-Arm Devil’s Press
Dumbbell: (35/25lb, 15/12kg)

Level 1:
10 Rounds of:
32 Single-Unders
8 Alternating Single-Arm Devil’s Press
Dumbbell: 25/15lb, 12/7kg

Goals / Stimulus / Objectives

Time Domain: 8:00-13:00
Time Cap: 15:00

Score = Time
Stimulus:
A moderate-duration conditioning piece that tests coordination, shoulder endurance, and work capacity. The high-rep double-unders demand efficient rope management, while the single-arm devil’s presses challenge stability, core strength, and full-body power.
RPE: ~8/10 – Athletes should be working hard, pushing the pace, but still maintaining quality reps. Breathing should be heavy, but not completely maxed out.
Primary Objective: Maintain consistent sets of double-unders to minimize time spent on rest or missed reps.
Secondary Objective: Keep a smooth, steady cadence on devil’s presses—transitioning quickly between arms without pausing or losing core tension.
Coaching Tips:
Double-Unders: Encourage athletes to relax the shoulders, keep elbows in, and find a consistent rhythm. Remind them to breathe and stay calm—unbroken or near-unbroken sets will save time.
Devil’s Press: Emphasize proper technique—keep the back flat when bringing the dumbbell from the floor to overhead, and use hips for power. Alternate arms every rep and focus on fluid transitions.
Pacing: Athletes should start at a controlled pace and increase if they feel good after a few rounds. Avoid coming out too hot and burning out early.
Scaling Options:
Look at the divisions for the day
For devil’s presses, choose a lighter dumbbell if the given weight is too heavy to maintain proper form.
Strategy:
Steady, consistent efforts on double-unders and smooth, unbroken sets of devil’s presses will lead to the best overall time. Short breaks—if needed—should be kept minimal and occur between movements, not during.

Warm-Up
8:00 minutes: For Quality
9/7 Calorie Machine of Choice
8 Bootstrap Squats
:10 second Chin Over Bar Hold
:30/:30 Side Plank

“Dustbringer”
Every 2:00 x 20 Sets (5 @ Each Station)
Station 1: 10 Ring Rows + 200m Run + 10 Air Squats
Station 2: 16/12 Calorie Echo Bike + 16 Renegade Rows
Station 3: 16/13 Calorie Row + 100ft (30m) Farmers Carry
Station 4: 1:00 Accumulated Plank Hold
Dumbbells: 50/35lb, 22.5/15kg
Kettlebells: 70/53lb, 32/24kg

Level 2:
Every 2:00 x 20 Sets (5 @ Each Station)
Station 1: 8 Ring Rows + 200m Run + 8 Air Squats
Station 2: 14/11 Calorie Echo Bike + 14 Renegade Rows
Station 3: 14/11 Calorie Row + 100ft (30m) Farmers Carry
Station 4: 1:00 Plank Hold
Dumbbells: 50/35lb, 22.5/15kg
Kettlebells: 70/53lb, 32/24kg

Level 1:
Every 2:00 x 20 Sets (5 @ Each Station)
Station 1: 8 Ring Rows + 150m Run + 8 Air Squats
Station 2: 12/9 Calorie Echo Bike + 12 Renegade Rows
Station 3: 12/9 Calorie Row + 100ft (30m) Farmers Carry
Station 4: 1:00 Plank Hold
Dumbbells: 35/25lb, 15/12kg
Kettlebells: 53/35lb, 24/16kg

Goals / Stimulus / Objectives

Primary Objective:
Complete each station’s prescribed work within the 2:00 window for all 20 sets. Maintain steady output without falling behind the clock.

Secondary Objective:
Focus on quality of movement—strict ring rows, full-depth air squats, controlled renegade rows, stable farmer’s carries, and proper plank positioning.

Stimulus:
A long-duration, moderate-intensity conditioning piece blending bodyweight movements, simple gymnastics, and cyclical elements. This workout tests steady-state endurance, grip strength, midline stability, and overall work capacity.

RPE: ~7/10
The effort should be sustainable. Athletes will feel challenged but not at their limit—breathing will be elevated, and muscles will fatigue gradually, but they should remain in control throughout.

Coaching Tips:

• Pacing: Encourage athletes to find a smooth, repeatable rhythm. They should aim to finish each station with a little time to spare for transition rather than racing the clock.
• Technique: Reinforce proper form, especially on renegade rows (flat back, controlled pull), ring rows (no kip), and farmer’s carry (shoulders back, core braced).
• Scaling: If someone struggles to complete work on time, reduce reps slightly. The goal is consistent effort and movement quality across all 20 sets.

Mindset: Athletes should treat this as a controlled endurance challenge, focusing on steady breathing and maintaining composure through fatigue

HAPPY NEW YEAR! We will open for the 9am class today! No 5am or 6am class. evening classes at 4,5,6pm. Start the year right!

Warm-Up
2-3 Sets, For Quality
1:00 Cardio Choice
20 Bear Plank Shoulder Taps (Heels on Wall)
5 Hollow to Arch Rolls
10 Walking Lunges
10 Alternating Cossack Squats
:10/:10 second Single Arm Dead-Hang or :20 second Dead-Hang

“Stoneward”
For Time
4 Rounds
20 Toes to Bar
14 Handstand Push-Ups
25/25 ft (7.5/7.5m) Single-Arm KB Overhead Walking Lunge
Kettlebell Load: (53/35lb, 24/16 kg)

Level 2:
For Time
4 Rounds
15 Toes to Bar
10 Box Pike Strict Handstand Push-Ups
25/25 ft (7.5/7.5m) Single-Arm KB Overhead Walking Lunge
Kettlebell Load: (35/18lb, 16/8kg)

Level 1:
For Time
4 Rounds
15 Kipping Knees to Chest
10 Kneeling Box Pike Strict Handstand Push-Ups
50ft (15m) Walking Lunges

Goals / Stimulus / Objectives
Goal Time Domain: 13:00–17:00
Time Cap: 20:00
Stimulus: Gymnastics Density and Interference
RPE: ~8/10 – High effort, approaching muscular fatigue but still maintaining form and consistency.
Primary Objective: Muscle Fatigue Management
Break Toes-to-Bar and Handstand Push-Ups before reaching full failure. Better to take short, planned breaks than struggle with singles at the end
Secondary Objective: Minimize Transition Time
Set equipment up efficiently to reduce downtime between stations. Move quickly but deliberately between movements.
Movement & Strategy Notes:
Toes-to-Bar: Consider starting in 2-3 sets right from the first round if unbroken sets of 20 are questionable.
Handstand Push-Ups: Aim for small, consistent sets. Maintain a tight midline and focus on a solid lockout.
KB Overhead Walking Lunge: Stabilize the kettlebell overhead by pressing up hard and keeping the rib cage down. Switch arms halfway (25 ft each side).
We are looking for consistency across all rounds with the focus on maintaining 4:00 minutes or under per round.