Warm-Up:
6:00 ,For Quality
:20 Forward and Back Line Hops
:20 Side to Side Line Hops
:30 Alternating Active Pigeon Stretch
10 Alternating Skater Jumps
10 Scapular Pull-Ups

Gymnastics
Bar Muscle-Up Progressions

“The Long and Short of it”
Every 8:00 minutes, 4 Sets ( 2 @ each station)
Station 1:
800m Run
—-into—–
2 Rounds
7 Bar Muscle-Ups
50 Double Unders
In Remaining Time…
-Max Echo Bike

Station 2:
30 Alternating Angels Press

—-Into—–
2 Rounds
15 Knee to Elbows
50 Double Unders
In Remaining Time..
-Max Echo Bike

Dumbbell Load: 50/35lb, 22.5/15kg
Angles Press = *Single Arm Devils Press
*No Rest between stations

Goal: 100/70 Total Echo Bike Calories

Stimulus: Muscular Endurance and Aerobic Capacity

RPE: 7/10 (rate of perceived exertion)

Primary Objective: Complete each buy-in to the Echo Bike Calories in under 6:00
Secondary Objective: Achieve consistent paces across on the Echo Bike with the goal of completing 25/17 Cals each time you are on the bike

Strategy and Workout Flow: It’s definitely worth noting and paying extra special attention to the fact that there is no rest between 8:00 segments here as this is meant to be a steady state 32:00 AMRAP for calories. Each segment is meant to be done at a strong consistent pace with the goal of staying steady and getting to the bike by about the 6:00 mark of each station. This will allow for consistency on the bike and the ability to stay at a consistent pace. If you go too hard on the Bike, the stations will get more difficult and the buy-ins will definitely creep into your time on the Bike.

PRVN Mobility #10
10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)
1:00 Down Dog Calf Stretch
1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)
1:00/1:00 Couch Stretch

Warm-Up
3 Sets, For Quality
10 PVC Pipe Pass Throughs
5 Overhead Squats
5 Snatch Balance
10 Medball Cleans
5/5 Quadruped Thoracic Rotations

Build to your snatch working weight
Then

Weightlifting
Squat Snatch
On a 15:00 Clock
5-4-3-2-1 Touch & Go, For Load
Rest as needed

Rest as needed to remain unbroken. Start between 70-75% of 1RM Snatch and ascend by feel for the day, with a target of finishing between 90-95% of 1RM.

Wod
“Karabel“
10 Rounds for Time
3 Power Snatch 135/95lb, 61/43kg
15 Wall Balls 20/14lb, 9/6kg

Scaling is to adjust wall ball reps and weights. If you haven’t done high rep wall balls lately, don’t start today with 150.
Time Domain: 10:00-15:00
Time Cap: 18:00
Stimulus: Quad Stamina / Muscular Endurance
RPE: 8/10

Primary Objective: Complete each round in under 75 seconds
Secondary Objective: Remain unbroken on Wall Balls throughout
Strategy: We should maintain quick singles across for the entirety of this workout with the goal of staying unbroken for the Wall Ball Shots. We will be looking to keep rest minimal and try to just stay breathing between movements. The fastest athletes on the day will be able to tackle the Snatches in under 20 seconds and the Wall Balls in under 40 seconds with the goal of finishing at or below 10:00. Most athletes will need to navigate the fatigue and settle into a pace early as the volume here can get grindy and really make this a challenging workout.

PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch

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

8am Endurance, 9am CrossFit, 9am Weightlifting

Endurance.
42 Minute Amrap
Teams of 3- switch every 2 Minutes
Station 1- row
Station 2- ski
Station 3- burpee box step overs

CrossFit at 9
Strength
Bench Press
5 sets of 5, first two reps of every set use a 3 second tempo on the decent.

Wod

“Truck Bed”
5 Rounds for Time
15/10 Calorie Echo Bike
5/5 Single Arm Dumbbell Hang Clean and Jerk
15/10 Push-Ups
Dumbbell: 50/35lb, 22.5/15kg

Regular class schedule today

Warm-Up

2:00 minute Machine Choice
:20 Wall Thoracic Extensions
:30/:30 Couch Stretch
1:00 Alternating 90-90 Hip Switch
THEN
3 Sets, For Quality
25 Double Unders or 35 Single Unders
12 Wall Facing Shoulder Taps
10 Alternating Lateral Lunges
20 second Glute Bridges

Strength
Back Squat
Every 3:00 x 3 Sets
9 @ 65-70% of 1RM

Strength
Back Squat
Every 3:00 x 3 Sets
9 @ 65-70% of 1RM

We are working into 3 sets of 9 at a moderate loading and volume in order to add in some hypertrophy benefits and muscular endurance as a key component to our Squat progression during this cycle. This coupled with the heavy Squat Cleans on Monday provide the one-two dose we are looking for moving into next week with another heavier week on Front Squats.

“Gotta Hand It To You”

10:00 AMRAP
5 Deadlift
25ft (7.5m) Handstand Walk
50 Double Unders
Barbell: 275/185lb, 84/57kg

Goal: Complete 5+ Rounds

Stimulus: Posterior Chain / Gymnastics Skill

RPE: 7/10

Primary Objective: Keep the pace to under 2:00 / Round

Secondary Objective: Maintain unbroken Deadlifts
Strategy: The focus today is to maintain unbroken Deadlifts before hittig one 25ft segment for the Handstand Walk before moving into and unbroken set of Double Unders. The style and flow of this workout will allow for athletes to move with relative smooth transitions between movements and maintain a more cyclical pace. For those challenged on Double Unders and Handstand Walking, use this as an opportunity to practice the movements and give yourself an allotted time segment to work within before moving back to the Deadlifts. Remember the Deadlifts should be unbroken so keeping these to under 75% and probably closer to 70% is the range for Deadlift loading today.

PRVN Reset

8:00 EMOM
Minute 1: 10 Scarecrow Plate Rotations
Minute 2: :25/:25 Active Scorpion Stretch

Minute 3: 4/4 Kettlebell Windmill Press, Light
Minute 4: :25/:25 Elevated Pigeon Pose (leg on box}