Warm-Up

2 Sets, For Completion
30 seconds work/30 seconds rest
– Row 
– Wall Supported Handstand Hold 
– Alternating V-Ups 
– Single Arm Ring Row (15sec/arm)
– Single Arm Glute Bridges (15sec/leg)

Skill/strength
Rope climb skill work AND toes to bar skill work
*even if you have these follow along and use this as warm up

Workout
“Homecoming”
For Time:
50 Line Facing Burpees
5 Wall Walks
50/40 Calorie Row
5 Wall Walks
50 Toe to Bar
5 Wall Walks
15 Shuttle Runs
5 Wall Walks
10 Rope Climbs
Shuttle Run = 25ft

Level 2:
For Time:
40 Line Burpees
4 Wall Walks
40/32 Calorie Row
4 Wall Walks
40 Alternating Toe to Bar
4 Wall Walks
12 Shuttle Runs
4 Wall Walks
8 Rope Climbs

Level 1:
For Time:
30 Line Burpees
3 Wall Walks
30/24 Calorie Row
3 Wall Walks
30 Abmat Sit-Ups
3 Wall Walks
9 Shuttle Runs
3 Wall Walks
9 Pull to Stands
Wall Walk to 20’’ Off the Wall

Goal: 19:00-25:00 

Time Cap: 27:00 

Stimulus: Chipper Conditioning / Pacing / Muscular Endurance 

RPE: 8/10 

Primary Objective: Complete each set of Wall Walks in under 75 seconds 

Secondary Objective: Complete each movement between the Wall Walks in 3:00-3:30

This one is a long one. The goal is to treat this as that and to pace from the first movement all the way through to the last. Depending on class size athletes might need to start on different stations and then make their way to the wall between each movement to complete the set of Wall Walks. A good pace for the Wall Walks is to be able to complete 1 rep every 12 seconds which would be on the minute. This means that some movements between, we want to hit with some bites and small rest periods to keep the heart rate lower and manage the fatigue. Work into a smooth rhythm on this workout and fight the urge to go out hot.

Warm-Up:
10:00 AMRAP, For Quality
20 Bear Plank Shoulder Taps 
5 Single Arm Kettlebell Push Press (Right)
50ft (15m) Bottoms Up Kettlebell Waiters Walk
5 Single Arm Kettlebell Push Press (Left)
50ft (15m) Bottoms Up Kettlebell Waiters Walk
10 Alternating Box Step-Ups 
5 Box Jumps

Jerk Complex
Every 2:00 x 5 Sets 
2 Push Jerks + 2 Split Jerks @ 75% of 1RM
*from the rack based off 1 rep max push jerk

“Day of the Dog”
For Time
5 Rounds for Time
21 Air Squats
12 Ring Push-Ups
9 Box Jump Overs 
Box: 24”/20”
Rings: 6 inch off floor
Score: Time
Level 2- rings 12 inches off floor same reps
Level 1- rings at hip height or regular push ups
*** if there are not enough rings have some plates set up to deficit push ups between plates

Goal: 8:00-12:00 

Time Cap: 15:00 

Stimulus: Bodyweight Muscular Stamina

RPE: 8/10

Primary Objective: Consistent paced rounds

Secondary Objective: Complete the workout in sub 10 minutes or 2:00 per round

We are looking for a workout that will target quad stamina and consistency here with this 5 rounder. First round through the Air Squats will feel nice and smooth and then as the workout progresses the combo of the Box Jumps into the Air Squats will really blow the quads up and get things firing. Note that the push-ups are meant to be done in less than 3 sets, but we are looking for control through the descent and speed through the ascent. For a rep to count we need the rings to touch the shoulders at the bottom and for the elbows to be locked out with the body in a full plank position at the top. We can modify positions by elevating the rings and changing the body angle.

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 Stretch5/5 Side Lying Thoracic Rotations

Warm-Up
For Quality
2 Sets (8 Total Intervals)
40 seconds @ Each Station
20 second Transition
– Bird-Dogs w/ Pause at Extension
– Dead-Bug with Alternating Heel Taps
– Lateral Shuttle 25ft, (7.5m) Out and Back
-High knees and butt kicks

“Throttle Down”
Every 6:00 x 6 Sets
400m Run
30/22 Calorie Echo

Level 2 25/18 cals, level 1 200m run and 25/18
Ideally finishing in 4:00 or less every round

Goal: Complete each set in under 4:00 

Stimulus: V02 Max Intervals

RPE: 9/10

Primary Objective: Maintain Consistent Paces, increasing effort across all sets

Secondary Objective: Finish each of the run and the bike in under 2:00 minutes

We are looking for intervals to be as close to a 1:1 work to rest ratio as possible here with the Echo Bike and Run Combo

Warm-Up:
4 Sets, For Completion
:20 second Work
:10 second Transitions between movements
– Cardio Choice 
– Air Squats 
– Inchworm Push-Ups 
– Deep Lunge Mountain Climber Lunges 
– Jumping Pull-Ups

Strength
Every 2:00 x 4 Sets
1 Pause Front Squat + 3 Front Squats
– Perform at 65-70% 
-Pause 1 sec


“Down With the Sickness”

For Completed Rounds
12:00 EMOM
6 Pull-Ups + 5 Burpees Over Dumbbells + 4 Dumbbell Thrusters
Dumbbells 35/25lb, 15/12kg
Score = Rounds Completed

Level 2, take one rep off each movement
Level 1, Take one rep off each movement, lighter weight and banded pull ups

Goal: 8-10 Rounds

Score: Completed Rounds
RPE: 8-9/10

Primary Objective: No Failed Rounds
Secondary Objective: Aggressive Transitions
This low rep scheme burner will have us feeling like we’re running in circles – sprinting our transitions, and trying to cycle movements quickly. It is critical today that we keep our Burpee Pace here and get right into the Dumbbell Thrusters to complete those by the top of the minute. Any rounds not fully completed before that minute interval expires will not count towards your score for the day.

Mobility
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fold

Show up! Sundays are a lot of fun.
If you don’t want to do a partner wod, you don’t have to. We can make in individual for you.

Wod 1
16 Minutes
Ski 250
30 Partner wall balls
Run 200
15 Power Cleans 155/105

Wod 2
10 Minutes
16 HSPU
24 Toes To bar
80 Doubles (or 120 singles)

Wod 3
3 Min Row for max cals Split how you want
90 seconds Max Rep Deadlifts at 225/155
3 Minutes max SYNCHRO burpees over your bar

Score on wod 3 is cals+deadlifts+burpees