Warm-Up

8:00 EMOM
min 1: 40 sec Row
min 2: 40 sec Alternating Mountain Climber Lunges
min 3: 20 sec Scap Pull-Ups + 20 sec Bar Kip Swings
min 4: 40 sec Alternating Cossack Squats with 1 sec Pause

Then..
Spend 5 minutes getting to starting weights on the bar for the Back Squat

Ideally as
– 5 Empty Barbell Reps
– 3 Reps @ 50%
– 3 Reps @ 60%
– 2-3 Reps @ 70%
– Then working load on bar for first set

Strength

Back Squat
Every 3:00 x 4 Sets
5 Reps @ 75%
5 Reps @ 80%
5 Reps @ 80%
5 Reps @ 85%

% Based on 1RM Back Squat. Each set here should be a challenging working set with the focus on finishing on a heavy 5 for the day.

Workout looks confusing but its not. the goal is to row for cals BUT every 2:00 including 0:00 you will do 10 chest to bars and 8 front rack reverse lunges.

“I’ll be back!”
10:00 AMRAP
Row for Calories
On the 2:00, Starting @ 0:00
10 Chest to Bar Pull-Ups
8 Front Rack Reverse Lunge
Barbell: 135/95lb, 61/43kg
Barbell suggested loading @ 40% of Front Squat

Level 2:
10:00 AMRAP
Row for Calories
On the 2:00, Starting @ 0:00
10 Pull-Ups
8 Front Rack Reverse Lunge
Barbell: 95/65lb, 43/30kg

Level 1:
10:00 AMRAP
Row for Calories
10 Jumping Pull-Ups
8 Goblet Reverse Lunges
Kettlebell: 35/18lb, 16/8kg

Goal: 150/120 Calories

Primary Objective: Complete each set of Chest to Bar Pull-Ups in 2 sets

Secondary Objective: Get to the rower with more than 1:00 remaining

Stimulus: Quad + Lat Stamina

RPE: 9/

Notes: This workout will start on the Chest to Bar with the focus on a quick set before moving to the barbell for our Front Rack Reverse Lunges. The goal here is to keep the chest to bar to 2 sets or less and the Front Rack Reverse Lunges unbroken before making our way back to the Rower. We are looking for consistent pacing and movements across with the goal of completing 15/12 calories on the Rower to finish each 2:00 segment.

Warm-Up:

400m Run
2 Sets
10 Alternating Single Arm Kettlebell Deadlifts
10 Alternating Box Step-Ups
10/10 Single Leg Glute Bridge
10/10 Banded Psoas March
30 seconds Wall Lean March

“Get to the Chopper!”
3 Rounds for Time
800m Run
30 American Kettlebell Swings
30-20-10 Burpee Box Jumps
Kettlebell: 53/35lb, 24/16kg

Level 2:
3 Rounds for Time
800m Run
30 American Kettlebell Swings
20-15-10 Burpee Box Jumps
Kettlebell: 44/26lb, 20/12kg
Box: 24/20”

Level 1:
3 Rounds for Time
600m Run
30 Russian Kettlebell Swings
20-15-10  Burpee Box Step-Ups
Kettlebell: 35/18lb, 16/8kg
Box: 24/20”

Goal Time Domain: 20:00-30:00

Time Cap: 35:00

Primary Objective: Complete the workout in under or as close to 30 minutes as possible.

Secondary Objective: Maintain a pace on the Burpee Box Jumps that stays consistent from rounds 1-3 with the added goal of finishing fast.

Stimulus: Leg Stamina / Aerobic Steady State

RPE: 8/10

Notes: This workout is meant to be a long grinder of a workout with the goal of increasing our capacity to retest “Big Kelly” in a couple weeks. Remember that we are going to need to pace out the runs so that we can move right into the KBS with little to no break and then find a pacing and rhythm on Burpee Box Jump Overs that allows for an increase in pace and speed going into the final round of 10 reps .

PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose

Warm-Up

2-3 Sets, For Quality
1:00 Cardio Choice
10 second Hollow Hold
10 Tuck Ups
2 Wall Walks + 20 second Nose to Wall Handstand Hold
5/5 Bottoms Up Kettlebell Press
5/5 Kettlebell Windmill

Barbell Primer:
3 Sets, Building weights as primer prior
2 Pause Dip Drive (2sec in Dip) + 2 Pause Split Jerk (3 sec in catch)
2 Split Jerk, Focus on control in catch and recovery by bringing your front foot back to you and your back foot forward as you bring your feet back in line with your hips to finish the lift

Weightlifting

Split Jerk
Every 90 seconds x 6 Sets
2 Reps @ 75%+

Stay vertical on the dip and drive while keeping the bar high on the chest in a quality front rack position. Focus on pressing under the bar with a firm lockout at the elbow. Tighten the core and then bring the feet back together on the recovery while still pressing into the barbell.

“He Had to Split”
For Time:
6-12-18-24
Dual Dumbbell Push Press
Abmat Sit-Ups
Dumbbells: 2x (50/35lb, 22.5/15kg)

Level 2 and 1, adjust DB weight
Goal Time Domain: 5:00-7:00
Time Cap: 10:00

Primary Objective: Complete each set of Abmat Sit-Ups Unbroken
Secondary Objective: Keep all sets of the Dumbbell Push Press to 3 sets or less
Stimulus: Midline Conditioning and Overhead Press Muscular Endurance
RPE: 7/10

Notes: The goal today is to work on staying fast on the Dumbbell Push Press, locking our strong overhead with midline control throughout and biceps covering the ears with dumbbells over midline. Each set of Abmat Sit-Ups should be done quickly with the focus on fast repetitions, touching full overhead then touching the toes on each rep.
PRVN Recovery #2

1:00 Child’s Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
5/5 Side Lying Thoracic Rotations

Warm-Up:
Part A)
8:00 EMOM
Minute 1: Jump Rope
Minute 2: Inchworm Push-Ups
Minute 3: Scapular Pull-Ups + Ring Rows
Minute 4: *Barbell Complex
*Barbell Complex = 5 Romanian Deadlift + 5 Tall Muscle Cleans + 5 Front Squats

Part B) Barbell Specific Prep and Primer

High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
**do 5 reps of the movements below from the starting positions above.
– 5 reps Clean High Pull
– 5 reps Power Clean
– 5 reps Squat Clean

Then add loads, bar should be off the floor now
From the Floor x 2
– Clean Lift Off to Knee
– Slow Clean Pull
– Squat Clean

Then Build to working loads
Build to working loads

Muscle up drills

“Stick Around”
15:00 AMRAP
70 Double Unders
5 Ring Muscle Ups
3 Squat Clean
Barbell: 205/145lb, 93/68kg

Level 2:
15:00 AMRAP
50 Double Unders
10 Pull-Ups
10 Ring Dips
3 Squat Cleans
Barbell: 155/105lb, 70/48kg


LEVEL 1
15:00 AMRAP
100 Single Unders
10 Ring Rows
10 Push-Ups
5 Hang Power Cleans
5 Front Squats
Barbell: @ 70% of 1RM Clean

Goal Rounds + Reps: 6+ Rounds

~ 2:30 or faster/ Round

Primary Objective: Maintain Consistent pacing and strategy throughout this workout. This is not a bad workout to start off knowing you should pace conservatively at the start and keep yourself on a clock to keep things moving at a consistent pace throughout.

Secondary Objective: Unbroken Ring Muscle-Ups

Stimulus: CP Battery / Muscular Stamina

RPE: 8/10

Notes:

The goal here today will be to keep the Double Unders into 3 sets or less for the duration of the workout and then move into the Ring Muscle-Ups or Ring Muscle-Up modification. The transition + Ring Muscle-Ups should be kept in the range of 45 seconds or less before moving on

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

Sunday Funday
on a running clock straight through

Teams of 2
on a running clock complete

a 1000m row split how you want


Then
40 clean and Jerks 135/95

Then

3 Rounds of
400 meter Run (Run together)
42 Kettlebell Swings (one partner finishes 21 then next partner does 21)
24 Pull-Ups (one partner finishes 12 next partner does 12)

Then
100 single arm alt db snatches

*we did this on july 7th as well.