2 Sets, For Quality
10 Bend and Bows
10 Torso Rotations
10 PVC Pipe Passovers
5/5 PVC Pipe Around the Worlds
:20 second PVC Pipe Prayer Stretch

2 Sets, with Empty Barbell
10 Snatch Grip Romanian Deadlifts
5 Hang Snatch High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Box Jump Overs

Weightlifting

Every 2:00 x 5 Sets
5 Tng Power Snatch
Load: @ 60%+ of 1RM Power Snatch
Building to a Heavy for the Day

“Jump”
8 Rounds for Time
5 Deadlifts
10 Box Jump Overs
Load: @ 275/185lb, 125/85kg

Level 2:
225/155lb, 102/70kg
Level 1:
65% of 1RM Deadlift
Box Step-Ups

Box: 24in/20in
% of Deadlift, Should not exceed 65%

Goals / Stimulus / Objectives

Goal: 7:00-11:00 minutes

Time Cap: 12:00 minutes

Stimulus: Posterior Chain / Anaerobic Capacity

RPE: 8/10

Primary Objective: Complete round in as close to 1:00 as possible

Secondary Objective: Unbroken Deadlifts

This workout is very much a strength biased workout that will add up and leg stamina is the name of the game. The goal here is to keep the Deadlifts unbroken and manage fatigue and pacing on the Box Jump Overs. We should be stepping down off the box and then getting right back into the next Box Jump Over, keeping a steady rhythmic pace here and being able to go right back into another strong set on the Deadlift.

2 Sets, For Quality

30 second Jump Rope Practice
4 Inchworm to Hollow Hold (3sec)
6/6 Kettlebell Halos
6/6 Kettlebell Windmills
3-5 Strict Pull-Ups or 8-10 Ring Rows:
15/:15 Single Arm Plank with Reach

10:00 minutes Skill session

– Crow Pose
– Headstand Pose
– Nose to Wall Handstand Hold
– Back to Wall Feet Spotted Handstand Hold
– Freestanding Handstand Hold Partner Drill

into..

Ring Muscle-Up Progression

10:00 Skill Practice

– False Grip Ring Row to Chest
– Muscle-Up Row to Bottom of Support
– Support Hold + Eccentric to Bottom Up Dip
– Low Ring Muscle-Up (Banded) (Box)
– Ring Swings + Turnover into Dip

#TEAMPRVNTUESDAY

“PRVN Skill”
14:00 AMRAP
60 Double Unders
40 Single Dumbbell Step Overs
60 Double Unders
20 Handstand Push Ups
60 Double Unders
10 Ring Muscle-Ups
Dumbbell: 50/35lbs, 22.5/15kg
Box: 24/20’’

Level 2:
14:00 AMRAP
40 Double Unders
40 Single Dumbbell Step Overs
40 Double Unders
20 Box Piked Handstand Push Ups
40 Double Unders
20 Pull-Ups
20 Ring Dips

Dumbbell: 35/25lb, 15/12kg
Box: 24/20’’

Level 1:

14:00 AMRAP
80 Single Unders
40 Box Step Overs
80 Single Unders
20 Dual Dumbbell Strict Press
80 Single Unders
20 Ring Rows
20 Push-Ups
Dumbbells: 30/20lb, 14/9kg
Box: 24/20’’

Goals / Stimulus / Objectives

Goal: 2+ Rounds (500+ Reps)

Score: Reps

RPE: 8/10

Primary Objective: Manage Your Skill Capacity Well

Secondary Objective: Double Unders as Recovery

This benchmark will be all about your capacity with higher skilled movements. For the highest level athletes, there will be a solid fitness component to this as we tackle every station in big sets. For most, this will be about your ability to manage your capacity with the handstand push-ups and ring muscle ups. Use the tape line standard we have seen recently in the Open to make this benchmark measurable and repeatable year over year.

Warm-Up
2 Sets, For Quality
1:30 Row (:45 Easy, :30 Moderate, :15 Hard)
8 Segmented Clean Deadlift (Top Down)
8 Tall Muscle Cleans
8 Front Rack Elbow Punch Throughs
8 Back Squats
4 Jumping Back squats

Add Loads
2-3 Sets
1 Segmented Clean Grip Deadlift
1 Hang Clean Pull
2 Squat Clean
5 Back squats

Load to Back Squat Weights

—-

Strength

Every 2:00 x 5 Sets
5 Back Squats

Set 1: @ 65%
Set 2: @ 70%
Set 3: @ 70%
Set 4: @ 75%
Set 5: @ 75%

“Panama”

Every 90 seconds x 6 Sets
12/9 Calorie Row
3 Squat Cleans

Score = Total Load
Suggested Squat Clean Load of 70%+ of 1RM

Goal: Build to around 80-85% of 1RM Squat Clean

Stimulus: Battery Work

RPE: 7-8/10

Primary Objective: Complete each working set in under 75 seconds

Secondary Objective: Complete each set of cleans in under 30 seconds

This workout will be all about how you can cycle quick singles on the cleans. The focus will be to complete each row in under 40 seconds then complete each set of 3 Squat Cleans as 1 rep done every 10 seconds. The next step will be doing a quick adjustment of load on the barbell before tackling the next set. The goal should be to do small adjustments to the barbell load, strap in and get ready to go on the next round on the Rower.

Level 2 10/8 cals
Level 1 9/7 cals, 5 hang power cleans

Teams of 2- split how you want
Workout 1- 14 Minute Amrap
25/20 Cal Bike
5 Rope climbs
60 Wall balls
25/20 cal bike
5 Rope climbs
60 Db snatch
25/20 cal bike
5 Rope climbs
60 Toes to bar
Can you make it through a round?

Wod 2- Pull Push Pull Push
12 Minutes – split how you want
Row 30/26 cals
25 Bench (will figure weight for your team, spot your partner)
20 cleans 185/135
15 Burpees over your bar

Wod 3-5 rounds for time- 15 Minute cap
Run 200 together
20 Hspu
15 Synchro devil press

8am
Little different today. equal reps machine and inbetween machines
35 Minute Amrap. teams of 3, split how you want
50/45 Cal Bike
50 sandbags over shoulder
50 Cal ski
50 burpees
50 cal row
50 weighted box step overs with 1 db

9am
warm up
7:00, For Quality
1:00 Cardio Choice
20 Lateral Line Hops
10 Alternating Reverse Lunges
5 Inchworm Push-Ups

For Time 30ish minute cap
400m Run
50 Wall Balls
400m Run
50/40 Calorie Row
400m Run
50 American Kettlebell Swings
400m Run
50 Burpees
400m Run
50/40 Calorie Echo

Wall Ball: 20/14lb, 9/6kg
Kettlebell: 53/35lb, 24/16kg