Warm-Up

400m Run
:30/:30 Couch Stretch
:60 Alternating Active Pigeon Stretch
:30/:30 Active Scorpion Stretch
:60 Alternating Crucifix Stretch

2 Sets
10 Russian Kettlebell Swing
5 Pause Goblet Squats + 5 Goblet Squats
10 Bar Kip Swings
10 Alternating Lateral Lunges

Front Squat
Take 10:00 minutes
Work up to a Heavy Pause Front Squat (2 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

“Rocket Power”
3 Rounds for Time
20 Pull-Ups
20 American Kettlebell Swings 53/35lb, 24/16kg
400m Run

Time Domain: 11:00-15:00

Stimulus: Muscular Endurance / V02 Max 

RPE: 9/10

Primary Objective: Complete each round of the workout in under 5 minutes

Secondary Objective: Even pacing across all 3 rounds

Strategy: Start off on the pull-ups and kbs conservatively with the approach to break early to save grip and forearms with the knowledge that towards round 3 the arms will be very fatigued and the pull-ups will be exponentially harder to hang onto. The best plan is quick short sets, manageable rest periods and maintaining pace on the run somewhere between 2-5k run pace.

Time Cap: 18:00

PRVN Reset Stretching
1-3 Sets, For Completion
:30/:30 Banded Shoulder Distraction
:30/:30 Foam Roll Lats
1:00 Seated Straddle, alternate touching your toes at a comfortable pace

Little different Sunday Funday

Partner Chipper
****runs are together**** other work is split
2 Rounds For time
400m Run
40 Bupree Pull-Ups
400m Run
40 cleans 135/95
400m Run
40 Strict Handstand Push-Ups
400m Run
40 Box Jumps 24/20”

There is Endurance at 8am, Adult weightlifting at 9am and CrossFit at 9am this week.

8am Endurance
In teams of 2
Row for 16 MInutes, switching every 2 minutes
bike for 16 Minutes switching every 2 Minutes
Run for 16 minutes switching every 400

You can do the bike or row in order but let’s all try to do the run togehter

9am CrossFit

3 Sets, Each. For Time
500/450m Row
100ft (30m) Farmers Lunge 53/35lb, 24/16kg
30/22 Cal bike

Rest 1:1

Warm-Up

2 Sets
:30/:30 Couch Stretch
1:00 Alternating Active Pigeon Pose
:30/:30 Samson Stretch

2 Sets
:30 Jump Rope Practice
5 Bootstrap Squat with Deep Squat Thoracic Rotations
:15 Passive Hang + :15 Active Hang
5 Strict Knee to Chest

Barbell Primer
3 Sets, with an Empty Barbell
Tall Muscle Clean
Tall Power Clean
Tall Clean
High Hang Power Clean
High Hang Squat Clean
Hang Power Clean
Hang Squat Clean

Weightlifting
Every 90 seconds
1 Power Clean + 1 Squat Clean
Start @ 70% of Power Clean and build

Extra Instructions / Scaling Adjustments
*Once you can no longer Power Clean, continue with only 1 Squat Clean until you reach a heavy for the day.
Cap 12 Sets

“Body Rock”

3 Rounds for Time
75 Double Unders
20 Toe to Bar
10 Front Squats 185/125lb, 84/57kg

*Front Squats are from the Floor

Goal Time: 10:00-13:00

Time Cap: 15:00

Stimulus: Midline / Muscular Endurance

RPE: 8/10

Primary Objective: Complete each round of the workout in under 4 minutes

Secondary Objective: Complete the Front Squats unbroken and keep to 3 sets or less on the Double Unders and Toe to Bar during each round of this workout

Athlete Strategy and Workout Flow:

This workout was built off the 2024 Semifinal Workout #2 at this year’s Semi’s. The goal is to hit a similar time domain and stimulus as the top athletes in the world. We have reduced the overall volume and loading to allow for this and keep you moving in the range of that 10-13 minute time domain. The goal here is to move with purpose, stay in control and finish the last set of Front Squats strong.

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

2:00 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
10/10 Staggered Stance Kettlebell Deadlift

Primer
5 Dumbbell Bench Press
5 American KBS
5 Burpees
3 Dumbbell Bench Press
3 American KBS
3 Burpees
@ working weights for the workout

“Ferrigno”

For Time
15-12-9
Dumbbell Bench Press
American Kettlebell Swings
Burpees

Rest 3:00

9-12-15
Burpees
American Kettlebell Swings
Dumbbell Bench Press

Dumbbells: 50/35lb, (22.5/15kg)
Kettlebell: 53/35lb, 24/16kg

Goal: 5:00-7:00 / Set

Time Cap: 20:00

Stimulus: Upper Body Interference / Pump Conditioning

RPE: 8/10

Primary Objective: Complete each segment of the workout in under 7 minutes

Secondary Objective: Maintain unbroken sets throughout all movements

Athlete Strategy and Workout Flow:

This workout will get challenging pretty quick, but then as soon as it is challenging the workout will take a brief 3:00 pause before coming back into the next set. The goal here is to have athletes work their way through each segment with unbroken movements and just managing rest and transitions throughout. If needed, pair up and have one athlete start on Burpees while one athlete starts on the Bench Press and the workout should flow relatively easily without big pauses or a hitch.

Pump Session Finisher
Every 2:00, 4 Sets
30 sec Max Banded Face Pulls
-15 sec Rest-
30 sec Max Floor Skull Crushers

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