Sunday Funday
Wod 1- Parnter workout
14 Minutes-split how you want
Run 200M (together)
4 Rope climbs
14 Shoulder to overhead 135/95

Wod 2-
10 Minutes
12 Burpees over a rower
24 Cals on rower
48 Doubles

Wod 3
Two parts
3 Minutes max cal ski
Straight into 6 Minutes to find a 1 rep max of
1 Clean
2 Hang cleans
3 Front squats

8am Endurance
9am CrossFit and Weightlifting

8am
Teams of 3
Bike, row ski
Part A
Each teammate will spend 3 minutes on each machine. We will do this for 2 rounds. this will take 18 minutes to get everyone through twice

Part B- Each teammate will spend 2 minutes on each machine. We will do this for 3 rounds. it will take 18 minutes for everyone to go through twice

Part C- each teammate will spend one minute on each machine. We will do this for 4 rounds. It will take 12 minutes for everyone to get to each machine 4 times.

9am CrossFit
3 Rounds for time
Row 400
20 toes to bar
Row 400
21,15,9 Thursters
Round 1 21, round 2 15, round 3 9,

3:00 Cardio Choice

2 Sets
:30 Foam Roll Thoracic Extension
:30 Extended Reverse Plank Bridge
8/8 Quadruped Thoracic Rotations
3 Sets
Back Rack Jump to Split
BTN Press in Split
Jerk Recovery, Front Foot Step Back First
Split Jerk + Recovery

Can add light loads to the specific barbell prep if necessary

Weightlifting
Every 2:00 x 6 Sets
Set 1: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 73%
(this means do one pause split jerk and 1 split jerk, then do another pause split jerk and 1 split jerk)
Set 2: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 78%
Set 3: 1 Pause Split Jerk + 1 Split Jerk @ 83%
Set 4: 1 Split Jerk @ 88%
Set 5: 1 Split Jerk @ 88%
Set 6: 1 Split Jerk @ 88%
*For the pause split jerk, hold the dip and catch for 1 second each.

*On the pause split jerk + split jerk complexes, note that the 2 x 1+1 is two sets of 1+1 resting as needed between. Do not perform 4 reps straight.

“Pantera”
10:00 AMRAP
2 Power Clean
4 Push Press
8 Chest to Bar Pull-Ups
Barbell: 185/125lb, 84/57kg

Goal: ~8+ Rounds
Stimulus: Push Pull / Power Output
RPE: 7/10
Primary Objective: Complete the barbell complex and chest to bar unbroken
Secondary Objective: Maintain as close to 1:00 / round as possible
Strategy: The goal here will be to do 2 hard TnG Power Cleans into a challenge of 4 Unbroken Push Press. Remember that today the goal is more strength, so Push Jerk is not allowed. We will then drop the bar and then go right into 8 Chest to Bar Pull-Ups for a quick set, then compose yourself prior to getting into the Barbell Complex again. This style of workout is meant to help improve our battery work with higher loading and segments that will require a little more energy and effort in smaller rep schemes.

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

Warm-Up
3 rounds
12/9 Calorie Row
6 Lateral Burpees over the Rower
12 Crossover Step-Overs
8 Step-Down Box Jumps

No Strength today. Do the stretching after class that is at the bottom of the page.

“Sham Pain”
For Time:
Every 8:00 x 3 Sets
15-12-9 Row Calories
12-9-7 Burpee Box Jump Overs 24″/20″
*Female Row: 12-9-7 calories

Every 8 minutes you will complete all the above work.
15 Cals
12 Burpees over box
12 Cals
9 Burpees over box
9 Cals
7 Burpees over box

Goal: 4:00-5:00/ Set (so you have time to rest)

Score: Average Interval Time
Stimulus: Quad Endurance and Aerobic Capacity
RPE: 9/10
Primary Objective: Burpee Box Jump Over Pace
Secondary Objective: Consistent Times Across Sets

Strategy
Today our challenge for you is to come out faster than you think you should in the first interval, and hold on tight. Note that this ‘may’ not mean setting a blistering pace through the 15+12 row+bbjo, for many it will mean keeping an RPE 8 through the first set of each movement and then building intensity quickly from there. If you’re confident in your capacity, this is a a guns blazing effort from the start of each set.

Recovery stretching!
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

Warm-Up:

2:00 Cardio Choice
:30/:30 Samson Stretch
:30 Extended Reverse Plank Bridge
:30 Wall Thoracic Extensions

2 Sets
6 Inchworm Push-Ups
10 Alternating Down Dog Toe Touch
10 Alternating Goblet Cossack Squats

Front Squat
Take 20:00 to Complete- This includes warming up to your one rep pause and getting your set of 3 and 5 in. Keep moving

Work up to a Heavy Pause Front Squat (1 sec)
Then
3 Front Squats @ 85-90% of Heavy for the Day
5 Front Squats @ 80% of Heavy for the Day
*No Pause on the Drop Sets

“Rolling Thunder”
11:00 AMRAP
13 Deadlifts
8 Front Rack Lunges
5* Strict Handstand Push-Ups
Load: 155/105lb, 70/52kg
Add 2 Strict Handstand Push-Ups Each Set
***THIS IS A ONE BAR WORKOUT. The deadlift is meant to be a light enough weight so you can clean that same bar and use it for your front rack lunges. This means you might be lunging a little more than you are used to or deadlifting less than you would like to.

Goal: ~6+ Rounds

Stimulus: Posterior Chain and Upper Body Vertical Push

RPE: 8/10
Primary Objective: Complete the Deadlifts and Front Rack Lunges in under 1:00
Secondary Objective: Maintain unbroken strict handstand push-ups as long as you can
Strategy: The goal today will be to hit the deadlifts in one unbroken set of 13 reps, then we will need to power clean the load to the front rack position for the front rack lunges before tackling the strict handstand push-ups. Each round the handstand push-ups will increase by 2 reps which will start to eat into your overall time on the workout today. The goal will be to try and keep each round to as close to 90 seconds as possible

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