warm up

Warm-Up:
Prehab Mobility Work
2 Sets, For Quality
20 second Wall Thoracic Extensions
30/30 second Kettlebell Hip Shift
40 seconds Alternating 90-90 Hip Switch
10/10 x 90-90 Get-ups
Specific Warm-Up
6:00 minutes, For Quality
10 Alternating Lateral Lunges
20 Bear Plank Shoulder Taps
5-7 back squats adding a little weight each time

We will give you time to build to your percentage
Then
Strength
Every 3:00 minutes, 5 Sets
3 Back Squats @ 80%+ 
+3/3 Bulgarian Split Squat Jumps
Yes you can click on that to see what it is

We are looking for loads on the Back Squat to range from 80-87% with a reach goal of
90% on the bar. But leave room to have this be a true 3RM Max Week 6 of the cycle. We
will superset here with the Bulgarian Split Squat Jump with the goal of height over
reactivity as power and speed is the most important component here with this one.

Workout
“Lightning”
4 Rounds for Time
10 Handstand Push-Ups
25 Air Squats
50ft (15m) (25/25ft, 7.5/7.5m) Dual Dumbbell Farmers Walking Lunges 50/35lb,
22.5/15kg
Time Cap: 12:00

Primary Objective: Complete each round of the workout in under 3:00 minutes with the
goal of completing the entire workout in 8:00-10:00 minutes
Secondary Objective: Remain unbroken across all movements today
Stimulus: Leg Stamina and Capacity
RPE: 8/10
Athlete Notes + Workout Strategy:
The goal here is to push the pace and remain unbroken throughout the workout. The
biggest area to be conservative here will be on the transition from the Air Squat to the Walking Lunge. We will need a brief reprieve to allow a little blood back into the legs and
lungs prior to embarking on the 50ft (15m) lunge. The goal here will be to go right back
into the Handstand Push-Ups quickly, turn around and hit the Air Squats quickly, then
allow for the body to take a second and pick up the Dumbbells again onto the Farmers
Lunges.

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
Click on the movements to see a demo

Workout 1
14 Minutes
Run 200 Together
10 Bar muscle ups split how you want (sub is 10 pull ups 10 dips)
12 Front squats, 135/95
14 deadlifts 135/95

Wod 2
8 Minute Amrap
Run 800 together *to the old 800m mark on Byrd st
Max reps clean and jerks in the remaining time 155/105
*adjust the run so you are running about 4 minutes

wod 3
12 Minutes Amrap
14 cal row
12 Burpees over rower split how you want
10 Synchro single arm devil press

Saturday Endurance at 8am CrossFit and Weightlifting at 9am
Going back a little old school
teams of 2
20 minutes of rowing- switching every 2 minutes
20 minutes of ski- switching every 2 minutes
20 minutes of running- switching every 400m

9am Weightlifting workout will be with Coach Nicole

9am CrossFit
Workout 1
10 Minute Amrap
50 single under jump rope
10 single DB weighted step ups
10 burpees

Workout 2
For time:
10 Squat Snatches, 135/95
400m Run
20 Power Cleans, 135/95
400m Run
30 Push Jerks, 135/95
400m Run
40 Front Squats, 135/95
400m Run

alt weight options 115/75 or 95/65 or whatever weight works for you for all the movements. We’ll help you pick.

Warm-Up
General
2 Sets, For Quality
12/9 Calorie Row
10 Samson Walking Lunges
8-10 Kettlebell Taters
Into..
BARBELL WARMUP
THEN

Weightlifting
Every 2:00 minutes, 6 Sets
2 Low Hang Squat Cleans + 1 Split Jerk
Starting @ 70% and increasing by feel today to around 8 RPE
For the low hang position the bar should be pulled up to the hip and then brought back to
1-2 inches below the knee cap. We are looking for there to be a light pause just before
proceeding to bring the bar past the knees and through the hips, Then extend through the
bar and catch with a quality front rack position in a Front Squat. We will hit two reps here
before standing up and getting set for the Split Jerk.
In the Split Jerk, look to drive vertically through the barbell and then punching fast through
the bar and splitting the legs to allow the back leg to land with a light bend and the front leg
to extend forward punching in a quarter split squat position. Press firmly up on the bar and
fight to keep a strong neutral spine position. Bring the front foot back then step the back
foot forward to bring the feet back together

“Frantic”
5 Sets
2:00 minute AMRAP
6-7-8-9-10 Thrusters
15/12 Calorie Row
-Max Strict Pull-Ups in the Remaining Time
Load: 135/95lb, 61/43kg

Primary Objective: Complete the Thrusters and Row in under 90 seconds each round.
Secondary Objective: Unbroken Thrusters
Stimulus: Muscular Stamina and Strict Pull-Up Capacity Work.
RPE: 8/10
Athlete Notes + Workout Strategy
The weight today should be challenging to maintain unbroken sets, but the goal is to keep
the sets unbroken all the way through the set of 10 Thrusters. If needed you can break the
Thrusters into 5-5 on the final bar, but if we are breaking earlier than that we probably
chose a weight that was too heavy to maintain the stimulus of the workout.
The goal will be to stay unbroken, row fast, and then use the remaining time of each 2
minute segment to chip away at strict pull-ups

Recovery

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

2:00 minutes Echo Bike
into..
Mobility Drills
1:00 minute Foam Roller Thoracic Spine Extension
30/30 second Glute Smash and Floss
30/30 second Couch Stretch
Into..
Stability + Activation
2 Sets, For Quality
10/10 Single Leg Barbell Romanian Deadlift
10 Sumo Stance Goodmornings
10 Barbell Cossack squats

Strength- we will give you time to build to starting weight

Strength
Deadlift (Heavy Session)
Every 3:00 minutes, 5 Sets
6 Reps @ 70%
6 Reps @ 70%
4 Reps @ 75%
4 Reps @ 75%+
4 Reps @ 80%

Sprint Conditioning
“Into the Fire”
30/22 Calorie Echo Bike
15 Burpees
90 Double Unders
15 Burpees
30/22 Calorie Echo Bike
Goal: Sub 7 minutes
Time Domain 6-9 minutes
Time Cap: 10 minutes

Primary Objective: Complete the workout as close to 7 minutes as possible
Secondary Objective: Keep the Double Unders to 3 sets or less
Stimulus: Sprint Chipper
RPE: 9/10 *Go fast or go home (don’t really go home, but try your best to go fast)
Athlete Strategy and Workout Notes:
The focus today is on speed and tackling this workout with abandon. The goal here today
will be to tackle the first bike in under 90 seconds before hitting the Burpees in as close to
45-60 seconds before hitting a good big set of Double Unders and then descending into
the second half of this workout.

Recovery

PRVN Recovery #9– click the names to see demo’s of the movements

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