Warm-Up:
3 Sets
:30 sec Row
:15 sec Transition
:30 sec Jump Rope
:15 sec Transition

1:00 Alternating Active Pigeon Stretch
30/30 second Kettlebell Hip Shift
1:00 Alternating 90-90 Hip Switch

2 Sets
10 Romanian Deadlifts
10 Russian Kettlebell Swings
:30/:30 sec Side Plank
:30 sec Dead-Bugs

We will give you time to get up to your deadlift weight

Strength
Deadlift Progression
Every 3:00 minutes, 4 Sets 
3 Reps @ 80%
3 Reps @ 85%
2 Reps @ 90%
2 Reps @ 90%

*Immediately following each set of deadlifts, perform 3 max effort vertical jumps, resetting each rep.

“Bulldozer”

For Max Calories
4 Sets
2:00 AMRAP
12-9-7-5 Deadlifts 275/185lb, 125/85kg
50 Double Unders
-Max Calorie Row in the Remaining Time
Rest 1:00 between sets

Stimulus: Posterior Chain / Muscular Endurance

RPE: 8/10

Primary Objective: Achieve more than 1:00 of time on the rower to accumulate max calories

Secondary Objective: Complete 20/16+ Cals per interval

Athlete Strategy and Workout Notes:

The deadlifts here today are meant to be moderately heavy here today and at a load that allows for unbroken reps without a challenge, but just enough to get the posterior chain lit up prior to grabbing the jump rope.

The combination of the Deadlift and the Double Unders should take at most 1:00 minute, but for the majority of the intervals take around 40-45 seconds which will leave you 1:00+ on the rower with the goal of completing 20/16+ cals in the remaining time. We have a brief 1:00 rest to allow the heart rate and muscles to come back a bit before getting onto the next set.

Remember that the reps go down on each interval, so you will have a good amount more time on the Rower in the final 2 rounds than the first 2.

Sunday Funday! 9am
Show up! It will be some partner wods. 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

Today is also a good day to talk about time caps in wods and why they are in place. They are in place to help you hit the correct stimulus of the workout. Standing and looking at bar that is too heavy to pick up is not a good stimulus.
Choosing a weight that you can stay unbroken in your thruster is a far better choice than going for 115 and not finishing. Your fitness is our number 1 priority. During workouts chase the stimulus and goal times not “rx”

Warm-Up
2 Sets (6:00 minutes)
10/10 Quadruped Adductor Rock Backs
30/30 sec Couch Stretch
30/30 sec Pigeon Pose

2 Sets, For Quality (4:00 minutes)
10 Bootstrap Squats
5 Tall Muscle Cleans
5 Tall Power Cleans
7 back squats adding weight each set

We ill give you time to build to to 85 percent on your back squat
Then

Strength
Back Squat
Every 3:00 for 15:00 minutes
5 Back Squats @ 75%+
3 Seated Box Jumps

We should be working with loads from 75-87%+ on the barbell today with the goal of building to a true heavy 5 for the day. Challenge the height on the box, but of course to just a safe height. We are looking to really hit extension well and develop power. 

“Closer to the Sun”

3 Rounds for Time
15 Power Clean
21 (round 1) 15 (round 2) 9 (round 3) Toes to Bar
15 Thrusters
21-15-9 Bar Facing Burpees
Load: 115/75lb, 52/35kg

Goal: 9:00-12:00
Time Cap: 15:00

Primary Objective: Complete the workout in the fastest overall time

Secondary Objective: Remain unbroken on the Toe to Bar and Thrusters

Stimulus: Barbell Conditioning / Anaerobic Threshold

RPE: 9/10

Athlete Strategy, Workout Flow and Notes:

This workout is meant to be a burner and one that challenges your ability to keep a hard and challenging pace from the moment the workout starts. Each movement builds into the next one with the final movement being the Bar Facing Burpee which will be sure to wreak havoc on your ability to stay in control and keep the heart rate down. Work to maintain the pace here and breath during the burpees. The Power Clean reps should start with big sets on round 1 and then work into quick manageable touch and go sets of 3-5 reps at a time to bring the heart rate back down after the burpees. Look to go for big / unbroken sets to challenge yourself on the Toe to Bar and Thrusters, then work back into a steady pace on the Burpees.

This workout will really feel longer than you think it should in the round of 15, but once you hit the 9s you should be sprinting to complete the workout.

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

2 Rounds
15 Banded Face Pulls
10/10 Banded External Shoulder Rotations
10/10 Banded Internal Shoulder Rotations

—-
2 Rounds
30 sec Row
30 sec Shuttle Runs (25/25ft, 7.5/7.5m)
8/8 Quadruped Thoracic Rotations
2 Wall Walks
10 Wall Facing Shoulder Taps

Strength/Skill
Handstand walk skills and drills
*even if you are not interested in ever going upside down, which is fine, don’t skip today. We will work on building shoulder strength in the press

“Northern Wind”

20:00 AMRAP
450/400m Row
300m Run
15ft (5m) Handstand Walk (sub 2 wall walks, or 1 wall walk+10 shoulder taps, or 12 alt seated db presses)
5* Strict Pull-Ups
Add 3/2 Strict Pull-Ups each round

Primary Objective: Complete ~5 rounds

Secondary Objective: Keep the Handstand Walk Unbroken throughout the workout

Stimulus: Aerobic Threshold / Gymnastics Conditioning

RPE: 7/10

Athlete Strategy, Workout Flow and Notes:
We will have this workout flow with the goal of maintaining a good consistent pace on the Row and the Run in order to come right in and tackle the Handstand Walk unbroken before circling back around to the Pull-Up bar. The assumption and goal here is that the first 2-3 sets on the Pull-Ups are to be done unbroken and then as we progress up the ladder in the workout the reps will need to be broken up into more manageable sets. We should start out at sub 4:00 minutes / round and gradually increase time as we move up the ladder on pull-ups.

Scaling

Handstand Walk: 

• Incorporate exercises that emphasize building straight arm strength and perfecting the body line, while also concentrating on pressing firmly through the floor as you progress in your Handstand Walk skills.
• For those looking to scale, consider options such as Handstand Walk to Wall, Lateral Handstand Walks along the Wall, or performing a Wall Walk with Shoulder Taps. These variations allow for adjustments based on your current skill level and provide a pathway to improve your handstand walking abilities.

Strict Pull-Ups:

• Initiate the pull-up with lats and shoulder blade movement, avoiding starting the movement at the elbow.
• Scale: Consider scaling to strict banded pull-ups or toenail spot pull-ups.
  

Recovery

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Warm up
2 Sets, For Quality
20 second Wall Thoracic Extensions
30/30 second Kettlebell Hip Shift
1:00 minute Alternating 90-90 Hip Switch
10/10 x 90-90 Get-ups
1:00 wrist stretch

Then
3 Sets, Building Loads
Hang Snatch High Pull
Hang Power Snatch
Overhead Squat
Snatch Balance
Squat Snatch

Then take a few minutes to build to starting weight

Weightlifting

Snatch Complex
Every 2:00 minutes, 5 Sets
2 Hang Power Snatch + 1 TnG Squat Snatch
Perform all sets between 80-90% of 1RM Power Snatch.
*tng means dont drop the bar and reset between your last hang power snatch and your squat snatch, touch the bar to floor and go

“Momentum”
7 Rounds for Time
7 Hang Power Snatch
9 Push Press
35 Double Unders

Barbell: 95/65lb, 43/30kg
Goal: 7:00-11:00
Time Cap: 12:00

Primary Objective: Remain Unbroken on all movements

Secondary Objective: Complete each round of the triplet in under 1:45

Stimulus: Barbell Cycling and Efficiency

RPE: 8/10

Athlete Strategy, Workout Flow and Notes-
The focus today is to push the pace on the transition between the Hang Power Snatch to the Push Press, before taking a quick break and breath before grabbing the jump rope to get into the 35 dubs to finish each set. Work the transition back to the barbell and try to keep that intent and pace as you go through the workout. Keep the weight to a manageable load that allows clean cycling patterns and movements.

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose