8am-
35 Minutes. Teams of 3
Ski
Row
Run 400m
Switch when the runner comes back, more of each movement today because there are only 3 movements listed in the workout

Warm-Up:

15:00, For Quality 
1:00 Cardio Choice 
20 Lateral Line Hops 
10 Alternating Reverse Lunges
5 Inchworm Push-Ups 
10 Alternating Scorpions
Alternating Ice Skater Hops 

Conditioning

5 Sets

90 second AMRAP 
12 American Kettlebell Swings 
12 Line Facing Burpees 
-Max Calorie Echo Bike

3:00 Rest b/t AMRAPs

Load: 53/35lb, 24/16kg

Primary Objective: Complete the KBS + Burpees in under 1:00 

Secondary Objective: Complete 10/7+ Calories per set
Saturday 9am

Scale don’t fail.
Warm-Up

:45/:45 Couch Stretch
12 Bootstrap Squats w/ Block & Twist
15 Banded Face Pulls

-then-
10:00, For Quality
30 Plate Hops
10 Air Squats
10 Push Ups
5 Muscle Clean
5 Strict Press
Empty Barbell then progress loads…

Strength
Front Squat + Jerk
Every 2:00 x 6 Sets
2 Front Squats + 2 Jerks
Perform @ 75-85%
*Any style jerk today, athlete choice.
% is Based on 1RM Clean & Jerk

Wod
“PRVN Classic”

For Time:
5 Rounds
24 Wallball Shots
12-15-18-21-24 Pull-Ups
Wallball: 20/14lbs, 9/6kg to 10ft/9ft

Level 2:
20 Wall Balls / 6-9-12-15-18 Pull-Ups
Level 1:
Wallball: 14/10lbs (6/4.5kg) / Jumping Pull-Ups 6-9-12-15-18

Goal: 8:00-12:00

*Time-cap 15:00

Score: Time

RPE: 9/10

Primary Objective: Overall Time

Secondary Objective: Go Big on the Pull-Ups

This simple couplet is in the vein of a workout we might see in the final week of the Open. While this will start off approachable, the volume accumulates quickly and the heart rate will spike sooner than we think. Top end athletes will be looking to go largely unbroken, trust their fitness, and ‘figure it out’ in the final 2 rounds. Most would benefit from playing to their strengths here, going big on either the wallballs or the pull-ups, and focusing on an intelligent approach to the other movement.

If you can perform the level 3/2 version of this workout, even if it means getting time capped/finishing outside the goal time, I absolutely encourage it today.

:30/:30 Samson Stretch
:30 Alternating Scorpion Stretch
:30 Alternating Active Pigeon Stretch

—
2 Sets, For Quality
:30 second Echo Bike
20 Banded Pull Aparts
20 Bear Plank Shoulder Taps
12-16 Alternating V-Ups
10 Goblet Cossack Squat

Strength Superset
Every 2:30 x 5 Sets
12 Back Rack Lunges (Forward Step) @ 40-45% of Front Squat
8-10 Dumbbell Bench Press, For Load

“You Really Got Me”

15:00 EMOM

minute 1: 15/11 Calorie Echo Bike
minute 2: 100ft (30m) Farmers Carry
minute 3: 20/15 Push-Ups
minute 4: 15 Toe to Bar
minute 5: Rest
Subs: 18/13 Cal Assault , 20/16 Calorie Bike Erg

Level 2:
15:00 EMOM
minute 1: 13/10 Cal Echo
minute 2: 100ft (30m) Farmers Carry
minute 3: 15/10 Push-Ups
minute 4: 10 Toe to Bar
minute 5: Rest

Farmers Carry Load: KB’s at (53/35lb, 24/16kg) or DB’s at (50/35lb, 22.5/15kg)
Level 1:
15:00 EMOM
minute 1: 10/7 Cal Echo
minute 2: 100ft (30m) Farmers Carry
minute 3: 15/10 Elevated Push-Ups
minute 4: 10 Kipping Knee Raises
minute 5: Rest

Farmers Carry Load: KB’s at (44/26lb, 20/12kg) or DB’s at (40/30lb, 18/14kg)

Stimulus: Midline Conditioning

RPE: 7/10

Primary Objective: Complete each movement in 45 seconds or less

Secondary Objective: Manage fatigue and keep overall RPE to 7/10 or less

This EMOM is centered around moving with purpose, developing better muscular endurance and tackling some midline work. The true emphasis of the day is actually on the strength superset and we should be tackling this EMOM as an accessory conditioning piece that allows for added reps, core conditioning, and quality work on a Thursday leading into a higher capacity workout on Friday.

2 Sets, For Quality
10 Bend and Bows
10 Torso Rotations
10 PVC Pipe Passovers
5/5 PVC Pipe Around the Worlds
:20 second PVC Pipe Prayer Stretch

2 Sets, with Empty Barbell
10 Snatch Grip Romanian Deadlifts
5 Hang Snatch High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Box Jump Overs

Weightlifting

Every 2:00 x 5 Sets
5 Tng Power Snatch
Load: @ 60%+ of 1RM Power Snatch
Building to a Heavy for the Day

“Jump”
8 Rounds for Time
5 Deadlifts
10 Box Jump Overs
Load: @ 275/185lb, 125/85kg

Level 2:
225/155lb, 102/70kg
Level 1:
65% of 1RM Deadlift
Box Step-Ups

Box: 24in/20in
% of Deadlift, Should not exceed 65%

Goals / Stimulus / Objectives

Goal: 7:00-11:00 minutes

Time Cap: 12:00 minutes

Stimulus: Posterior Chain / Anaerobic Capacity

RPE: 8/10

Primary Objective: Complete round in as close to 1:00 as possible

Secondary Objective: Unbroken Deadlifts

This workout is very much a strength biased workout that will add up and leg stamina is the name of the game. The goal here is to keep the Deadlifts unbroken and manage fatigue and pacing on the Box Jump Overs. We should be stepping down off the box and then getting right back into the next Box Jump Over, keeping a steady rhythmic pace here and being able to go right back into another strong set on the Deadlift.

2 Sets, For Quality

30 second Jump Rope Practice
4 Inchworm to Hollow Hold (3sec)
6/6 Kettlebell Halos
6/6 Kettlebell Windmills
3-5 Strict Pull-Ups or 8-10 Ring Rows:
15/:15 Single Arm Plank with Reach

10:00 minutes Skill session

– Crow Pose
– Headstand Pose
– Nose to Wall Handstand Hold
– Back to Wall Feet Spotted Handstand Hold
– Freestanding Handstand Hold Partner Drill

into..

Ring Muscle-Up Progression

10:00 Skill Practice

– False Grip Ring Row to Chest
– Muscle-Up Row to Bottom of Support
– Support Hold + Eccentric to Bottom Up Dip
– Low Ring Muscle-Up (Banded) (Box)
– Ring Swings + Turnover into Dip

#TEAMPRVNTUESDAY

“PRVN Skill”
14:00 AMRAP
60 Double Unders
40 Single Dumbbell Step Overs
60 Double Unders
20 Handstand Push Ups
60 Double Unders
10 Ring Muscle-Ups
Dumbbell: 50/35lbs, 22.5/15kg
Box: 24/20’’

Level 2:
14:00 AMRAP
40 Double Unders
40 Single Dumbbell Step Overs
40 Double Unders
20 Box Piked Handstand Push Ups
40 Double Unders
20 Pull-Ups
20 Ring Dips

Dumbbell: 35/25lb, 15/12kg
Box: 24/20’’

Level 1:

14:00 AMRAP
80 Single Unders
40 Box Step Overs
80 Single Unders
20 Dual Dumbbell Strict Press
80 Single Unders
20 Ring Rows
20 Push-Ups
Dumbbells: 30/20lb, 14/9kg
Box: 24/20’’

Goals / Stimulus / Objectives

Goal: 2+ Rounds (500+ Reps)

Score: Reps

RPE: 8/10

Primary Objective: Manage Your Skill Capacity Well

Secondary Objective: Double Unders as Recovery

This benchmark will be all about your capacity with higher skilled movements. For the highest level athletes, there will be a solid fitness component to this as we tackle every station in big sets. For most, this will be about your ability to manage your capacity with the handstand push-ups and ring muscle ups. Use the tape line standard we have seen recently in the Open to make this benchmark measurable and repeatable year over year.