Warm up
4 rounds building up in weight
5 shoulder to overhead
5 ring rows, pull ups, or muscle ups.. whatever you are doing for wod 1

Wod 1
9 minutes
5 STOH 185/125lb, 135/95lb, 95/65 
10 Ring Row or Pull Ups or BMU
10 STOH 
10 Ring Row or Pull Ups or BMU 
15 STOH 
10 Ring Row or Pull Ups or BMU 
20 STOH  
10 Ring Rows or Pull Ups orBMU 

Keep increasing the shoulder to oh by 5

Wod 2
Row 50 cals
14 sand bags over your shoulder
Row 40 Cals
14 sandbags
row 30 cals
14 sandbags
row 20
14 sandbags
row 10
14 Sandbags

11 minute cap

Wod 3
7 minutes

0 to 3 Minutes
Max cals ski (split how you want)
straight into
Minutes 3-7
Alternating Rounds with your partner
8 Deadlifts 225/155
8 burpees over your bar

Score would be cals from part 1 plus reps of part 2

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.