Warm-Up

2:00 Cardio Choice
1:00/1:00 Active Scorpion Stretch
:30/:30 Samson Stretch
:30 Extended Reverse Plank Bridge
:30 Wall Thoracic Extensions

3 Sets, For Quality
2 Wall Walks
10 sec Nose to Wall Handstand Hold
10 Scapular Pull-Ups
:10 sec Ring Support Hold
:10 sec Bottom Of Dip Hold
8 Ring Rows

Ring muscle ups skills and drills

Negative Ring Muscle-Up Position Pause Drill
Ring Muscle-Up Swing
Seated Band Assisted Ring Muscle-Up

We should spend around 10:00-15:00 minutes here going over Ring Muscle-Up Drills and Progressions today to get athletes into the right modifications or perhaps help them get their first Ring Muscle-Up. The goal today is to allow coaches to have the time to go through progressions and get athletes feeling comfortable with new movements or enhancing their skill level with movements they already have.

“Nate”
20:00 AMRAP
2 Ring Muscle-Ups
4 Handstand Push-Ups
8 American Kettlebell Swings 70/53lb

Goal: 10+ Rounds

Stimulus: Gymnastics Density

RPE: 8/10

Primary Objective: Have the second half of the workout look like the first half

Secondary Objective: Maintain under 2 minutes per round

Strategy: With any of the workout options available we should be looking to maintain a pace that is under 2:00 / round. This means that we can stay steady and smooth throughout without the need to push the pace at the beginning of this workout in order to maintain that pace. There is a total of 14 reps / round which means 7 reps / minute which is being very generous here for the time domain. Ideally we are pushing up closer to 10 reps / minute for all movements combined which will yield a result in the 12-14 round range.

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 Child’s Pose

Warm-Up

2:00 Cardio Choice

–

:30/:30 Quadruped Adductor Hip Rock
:30 Down Dog Calf Stretch
:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)
:30/:30 Couch Stretch

3 Sets
10 Pause Glute Bridges (2sec)
:30 sec Dead-Bug Alternating Heel Taps
:30 sec Alternating Bird-Dogs
10 deadlifts adding weight each round. start light

Strength

Strength
Take 15:00 minutes to Establish
3RM Deadlift

The ideal set-up here is to start building by pulling sets of 2-3 reps at a time and then tackling singles until you get to your weight that you think you can pull for 3 reps then perform a 3 rep max here today. The goal for a 3 rep max should be close to 90-95% of 1RM. For those new to the gym or that have any time of issues with Deadlifting, please keep the loads light and modify to higher reps. sets of 6 at a lighter weight. If you can not deadlifit we will find an alternative.

“Walking on the Walls”

For Time
5 Wall Walks 
15 Wall Balls 
20 Box Jump Overs 
30 Wall Balls 
20 Box Jump Overs 
15 Wall Balls
5 Wall Walks

Wall Ball: 20/14lb, 9/6kg, 10/9ft
Box Height 24/20”

Goal: 7-11 minutes 

Time Cap: 12 minute

Stimulus: Leg Stamina

RPE: 7/10

Primary Objective: Complete each movement in as close to a minute as possible

Secondary Objective: Complete the sets of 15 Wall Balls unbroken.

Strategy: The goal here is to start off relatively conservatively on pacing through the first set of Wall Walks, Wall Balls, Box Jump Overs and then when you get to the set of 30 Wall Balls, begin increasing effort in order to finish the workout stronger than you started. The focus here is to keep big sets on the Wall Balls while still staying moving through the box jump overs.

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

We may need to adjust this workout depending on weather, but no matter what we will be doing a lot of cardio tomorrow. It will be like Saturday Endurance if we can’t do the planned workout. There is a repeat of a 40 minute EMOM we did as an option.
Warm-Up:
20 second Forward and Back Line Hops
20 second Side to Side Line Hops
20 second Bend and Bow
20/20 second Single Leg Toe Touches

2 Sets, For Quality
30/30 second Kettlebell Hip Shift
1:00 minute Alternating 90-90 Hip Switch

“Jerry”
1 Mile Run
2k Row
1 Mile Run

We may need to adjust this one for the storms we are going to get.
Today will be a heavy dose of cardio, very similar to a Saturday no matter what workout we end up doing.

2 Sets
1:00 machine
10 PVC Pipe Passovers
10 PVC Pipe Around the Worlds
:30/:30 sec PVC Pipe Prayer Stretch

3 Sets
10 Alternating Dumbbell Hang Snatch
10 Deep Lunge Mountain Climber Lunges
:10/:10 Sec Single Leg Glute Bridge Hold

Then Barbell warm up

Then
Strength
Every 90 seconds
1 Power Snatch + 1 Squat Snatch
*Once you can no longer Power Snatch, continue with only 1 squat snatch until you reach a heavy for the day.
Starting @ 70% of Power Snatch
Cap 12 Sets
The focus here is to transfer the energy from the Power Snatch into the Squat Snatch and keep building explosiveness as you make your way to the final squat snatches.

“Ingrid”
10 Rounds
3 Snatch 135/95lb. 61/43kg
3 Bar Facing Burpees

Goal: 5:00-8:00 minutes

Time Cap: 12:00 minutes

Stimulus: Barbell Conditioning

RPE: 9/10

Primary Objective: Keep consistent paces across all rounds. Find that groove and stay steady

Secondary Objective: Stay with quick singles of no more than 4 sec between reps on the barbell

Strategy : Attack this one with speed and consistency. The majority of athletes should stick to quick singles throughout the workout here with the goal of maintaining a pace that they can hang on from the get-go!

The workout will build intensity, but if you rest too long between movements it will make things harder and you will wind up slowing down more than you should. Try to just get into the next movement and never stop moving.

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

Warm-Up:

3 Sets
:30 sec Echo Bike
:30 sec Bootstrap Squats
:30 sec Inchworm Push-Ups

8-6-4-2
Barbell Strict Press
*Start with an Empty Barbell and increasing to starting percentages on the ba
Strength
10 Minutes to establish a 3rm max strict press
when you finish use that weight to start warming up your back squat then we will go into
15 Minutes to establish a 1rm back squat.

Wod

“Race Pace”
5 Sets
1:00 minute AMRAP
10 Thrusters 95/65lb, 43/30kg
-Max Calorie Echo Bike
Rest 1:00 between sets

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