**Reminder** There are no classes on Friday night at 4pm and 5pm and there are no Saturday Classes. We are preparing the gym for Barbell Beatdown on Friday night and Saturday is the competition. if you want to stop out and help we always appreciate it.

Warm-Up

2:00 Cardio Choice
1:00 minute Foam Roller Thoracic Spine Extension
30/30 second Glute Smash and Floss
30/30 second Couch Stretch

3 Sets, For Quality
5 Inchworm Push-Ups
5 Tall Muscle Cleans
5 Tall Power Cleans
10 Back Rack Cossack Squats
5 Barbell Squat Jumps

Strength
Weightlifting
Power Clean Complex
Every 2:00 minutes, 6 Sets
1 Hang Power Clean + 1 Power Clean

Start at 85% and build throughout this complex for the day.
Record Each Working Weight
For athletes newer to the lifts, let’s keep this as 3-5 Hang Power Cleans working on speed and mechanics of the lift.

“Power Play”

8:00 AMRAP
3-6-9-12…
Power Cleans 185/125lb, 84/57kg
Ring Dips

Goal: Complete the 5+ Rounds

Stimulus: Battery Work / Posterior Chain / Upper Body Press

RPE: 7/10

Primary Objective: Keep to quick singles on the Power Cleans with the focus of maintaining 6 seconds per rep

Secondary Objective: Keep the Ring Dips strict for as long as possible

Athlete Strategy and Workout Notes:
Maintain quick singles throughout this workout with the focus of maintaining around 6 seconds per rep. Then look to remain strict on the Ring Dips for as long as possible keeping with sets of 3+ each time you get up to attack the rings. Think of this as an accessory conditioning piece where the Power Cleans will reinforce our work in the weightlifting piece today and the Ring Dips are added auxiliary strength work. Stay consistent and smooth with your mechnics today as you work for the 8:00 minutes.

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

Warm-Up:

400m Run
: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

2 Rounds, For Quality
10 Wall Lean March
10 Bootstrap Squats
10 Alternating V-Ups
8 back squats, add weight second round

Strength

Back Squat

Every 2:30 minutes, 4 Sets
4 Back Squats @ 80%+
+3 Depth Jump to Box Jump

“Wall-E”
20:00 AMRAP
400m Run
30 Wall Balls 20/14lb, 9/6kg, 10/9ft
20 Sit-Ups
*GHD’s are an option, coaches will advise on reps depending on your experience with the GHD. no more than 30 TOTAL if you havent done these in awhile.

Goal: 4-5 Rounds

Stimulus: Midline / Quad Stamina / Threshold Intensity

RPE: 7/10

Primary Objective: Complete 4+ Rounds

Secondary Objective: Increase intensity and decrease round split on each round of this workout.

Athlete Strategy and Workout Notes:

The goal today is to maintain around 5k pace on the run, then work into a big set on the Wall Balls with the goal of only breaking twice, but if needed break the Wall Balls into 3 sets. Ideally 3 sets is all we need to get the Wall Balls completed before moving onto the Sit-Up. Here we are looking to maintain a good pace and cadence with these and looking to complete the set in under 1:00 each time.

Warm-Up:

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

3 Sets, For Quality

5 Up Downs
10 Bar Kip Swings
10 Alternating Dumbbell Hang Snatch
5/5 Dumbbell Windmills

Strength

Press Progression
Every 2:00 minutes, 4 Sets
4 Strict Press + 4 Push Press
@ 75% + of Strict Press

The focus today will be to build to a heavy set of 4 on strict press and follow that up directly with 4 Press to add some dynamic speed and tension to the lift. This will help activate more muscle fibers and get the body primed and ready to tackle a new 3RM next week.
For those needing any scaling modifications due to issues with the overhead press, we can go to a Single Arm DB Strict Press or Single Arm Landmine Press as great alternatives here today.

***TEAM PRVN TUESDAY***

“Vice Grip”
For Time:
8 Rounds
4 Dual Dumbbell Devils Press
7 Chest to Bar Pull-Ups

-into-
40 Lateral Burpees Over Dumbbells
Dumbbells: 50/35lbs (22.5/15kg)

Goal: 13:00-15:00

Time Cap: 20:00 minutes

Primary Objective: Unbroken Chest to Bars As Long As Possible

Secondary Objective: Send the Final 20 Burpees

Athlete Strategy and Notes:

Today will test our grip and dynamic pulling endurance through the first 8 rounds, before transitioning to a mental fortitude and raw fitness check to wrap this up. Look to keep the pull-ups unbroken as long as we can today, and focus on relaxing the hands on the dumbbells as often as we can to minimize grip fatigue. Once we get to the burpees, it’s time to set this thing on fire. The devils press will be performed with no stop allowed at the shoulders today, but you may redip under the dumbbells as you pull overhead.

Warm-Up:
3 Sets
:30 sec Row
:15 sec Transition
:30 sec Jump Rope
:15 sec Transition

1:00 Alternating Active Pigeon Stretch
30/30 second Kettlebell Hip Shift
1:00 Alternating 90-90 Hip Switch

2 Sets
10 Romanian Deadlifts
10 Russian Kettlebell Swings
:30/:30 sec Side Plank
:30 sec Dead-Bugs

We will give you time to get up to your deadlift weight

Strength
Deadlift Progression
Every 3:00 minutes, 4 Sets 
3 Reps @ 80%
3 Reps @ 85%
2 Reps @ 90%
2 Reps @ 90%

*Immediately following each set of deadlifts, perform 3 max effort vertical jumps, resetting each rep.

“Bulldozer”

For Max Calories
4 Sets
2:00 AMRAP
12-9-7-5 Deadlifts 275/185lb, 125/85kg
50 Double Unders
-Max Calorie Row in the Remaining Time
Rest 1:00 between sets

Stimulus: Posterior Chain / Muscular Endurance

RPE: 8/10

Primary Objective: Achieve more than 1:00 of time on the rower to accumulate max calories

Secondary Objective: Complete 20/16+ Cals per interval

Athlete Strategy and Workout Notes:

The deadlifts here today are meant to be moderately heavy here today and at a load that allows for unbroken reps without a challenge, but just enough to get the posterior chain lit up prior to grabbing the jump rope.

The combination of the Deadlift and the Double Unders should take at most 1:00 minute, but for the majority of the intervals take around 40-45 seconds which will leave you 1:00+ on the rower with the goal of completing 20/16+ cals in the remaining time. We have a brief 1:00 rest to allow the heart rate and muscles to come back a bit before getting onto the next set.

Remember that the reps go down on each interval, so you will have a good amount more time on the Rower in the final 2 rounds than the first 2.

Sunday Funday! 9am
Show up! It will be some partner wods. Sundays are a lot of fun.
If you don’t want to do a partner wod, you don’t have to. We can make in individual for you.

Wod 1
16 Minutes
Ski 250
30 Partner wall balls
Run 200
15 Power Cleans 155/105

Wod 2
10 Minutes
16 HSPU
24 Toes To bar
80 Doubles (or 120 singles)

Wod 3
3 Min Row for max cals Split how you want
90 seconds Max Rep Deadlifts at 225/155
3 Minutes max SYNCHRO burpees over your bar

Score on wod 3 is cals+deadlifts+burpees