12 Minute amrap
Split how you want
20 Pull ups
20 Db bench press
60 Double unders

Wod 2
8 minute amrap, alternate rounds
25 Foot bear hug sandbag carry
10 sandbag squats
25 foot carry back to your partner

Wod 3
12 Minute amrap split how want
20 Call row
15 sandbag cleans
10 Burpees over your rower

Endurance 8am.
Weightlifting TBD
CrossFit at 9am

8am
Time to run again
36 Minute Amrap. Teams of 3
P1- run 400
P2- row
P3-bike
Switch when the running person gets back

9am

Barbell Primer

3 Sets, with an Empty Barbell
Tall Muscle Clean
Tall Power Clean
Tall Clean
High Hang Power Clean
Hang Power Clean
5 Romanian Deadlifts

Wod
For Time:
5 Sets
5 Power Cleans
10 Deadlifts
15 GHD Sit-Ups ****we will adjust the number for you or the range of motion if you are not used to these
10 Bar Facing Burpees
Rest 2:00 between sets
Barbell: 205/145lb, 93/66kg

Warm-Up
3 Sets, For Quality:
20 Line Hops (Forward and Back)
10m high knees
10 Hip 90/90 Rotations
:20/20 Second Copenhagen Hold
:20/20 Second Single Leg Glute Bridge Hold
10 Alternating Box Step-Ups

“Earn These Shields”

For Time:
1600m Run
40 Dual Dumbbell Box Step Overs
800m Run
20 Dual Dumbbell Box Step Overs
Dumbbells: 2×35/25bs (15/12kg)
Box: 24/20”

Goal: 17:00-21:00

Time Cap: 25:00

Stimulus: Leg Stamina / Aerobic Capacity

RPE: 8/10

Primary Objective: Complete each run at or below 5k Pace

Secondary Objective: Complete the Dumbbell Box Step-Overs at a cadence of faster than 20 reps / minute

Strategy:

We want to challenge you today to head out at a fast pace here with the goal of hitting the first mile in just under 5k pace before tackling our first set of Dumbbell Box Step-Overs. The goal is to complete these in under 2:00 minutes before heady out for the 800m run with the goal of maintaining the pace of the first mile, even with tired legs. We will then move onto the final 20 Box Step-Overs with a good deal of fatigue setting in here. So fight to maintain a cadence and pace working to complete them in under 1:00.

PRVN Reset
12:00 AMRAP
12 Bird Dogs from Crawling
:30 Saddle Pose
6/6 Side Lying Thoracic Rotation
:30 Puppy Dog Stretch

Warm-Up

For Quality
2 Rounds
30 second Elevated Prayer Stretch
30 second Extended Reverse Plank Bridge

3 Rounds
30 seconds Jump Rope
10/10 Single Arm Dumbbell Deadlift
6 Inchworm Push-Ups
20-30 second Wall Supported Handstand Hold


Push Press
Every 2:00 x 4 Sets
4 Reps @ 75%+

The focus here will be to work from 75% to around 85% for 4 reps today. This should not be a 4RM, but rather a challenging technical 4 reps today.

“This is Madness”
Every 3:00 x 4 Sets
4 Wall Walk
12 Alternating Dumbbell Snatch
48 Double Unders
Dumbbell: 70/50lb, 32/22.5kg

Goal: Complete each set in under 2:30

Stimulus: Muscular Stamina / Shoulder Interference / Density

RPE: 8/10

Primary Objective: Complete each working set AFAP

Secondary Objective: Maintain even splits across all sets

Strategy:The biggest time suck here on the workout should be the Wall Walks. The goal is to maintain unbroken sets of 4 Wall Walks in a time of 1:00 or less. This will take us to the Dumbbell Snatch, which is at a slightly heavier load than normal. Being able to hit 2 sets of 6 or an unbroken set of 12 is the objective today. If you cannot do that, we should scale the load or this will become too challenging to complete within the given time domain here today. With 1:00 to complete the Wall Walks, that means we are looking to complete the Alternating Dumbbell Snatch and Double Unders in as close to 1:00-1:30 as possible in order to stay under 2:30 / set.

PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose

Warm-Up:
2 Sets, For Quality
1:00 minute Cardio Choice
5 Inchworm Push-Ups
10 Alternating Samson Lunges
10 Bar Kip Swings
5 Strict Knee Raises

Into barbell warm up

Then

Squat Clean
10:00 EMOM
Sets 1-5: 2 Reps @ 70-80%
Sets 6-10: 1 Rep @ 83%+

For the Squat Clean, ensure your chest remains elevated from the start of each rep. The barbell needs to travel closely alongside the body, rising as you extend fully before you swiftly pull yourself under it for the squat clean. Emphasize achieving a complete triple extension—extending the hips, knees, and ankles fully—prior to descending into the squat. 

Should issues arise, particularly with maintaining positions or to alleviate lower back strain, consider substituting with a Hang Power Clean followed by a Front Squat, or opt for a Hang Squat Clean, especially if pulling from the floor aggravates any discomfort.

“Earth and Water”
15:00 EMOM *yes this is 15 minutes with only 2 movements. see below
Min 1: Max Calorie Row
Min 2: 15 Toe to Bar

This is 105 toes to bar. We don’t expect everyone to get every round of toes to bar. If you havent done this type of volume in awhile drop the number to 10 or lower, which is still a lot of volume.

Goal: Male = 120 +Calories / Female = 100+ Calories

Stimulus: Midline Conditioning / Rowing + Toe to Bar Form

RPE: 9/10

Primary Objective: Complete all Toe to Bar Sets

Secondary Objective: Maintain 16/13+ Cals on the Rower

Strategy:

Yes, this says 15:00 EMOM. This means that the row will be done 8x and the Toe to Bar will be done 7x. This is writen in a way that has you finishing on the rower and selling out on the final minute. You will start with minute 1 on the rower, then minute 2 on Toe to Bar, and do this until minute 15 which will be back around on the rower to finish the workout. Look to break the Toes to Bar as needed to complete 15 within the minute and fight to hit a challenging pace on the Rower than still allows you to complete the 15 Toes to Bar

PRVN Recovery #3
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose