Don’t rip your hands today. Murph is coming up Saturday evening. We do that workout here on Saturday Night. Check facebook for details.

Warm-Up:
400m Jog
Mobility
2 Sets, For Quality
40 second Elevated Prayer Stretch
20 second Extended Reverse Plank Bridge

Gymnastics
Bar Muscle-Ups Skill Work
Spend 10-15 minutes going through skill work here for the day

Workout

“No Brakes, Just Gas”
4 Sets, For Reps:
4:00 AMRAP, 2:00 Rest
400m Run
AMRAP in Remaining Time
3-5-7-9-11…
Burpee Box Jump Overs 24/20”
Bar Muscle Ups
*Pick-Up where you left off

Stimulus: Gymnastics Density
RPE: 8/10
Primary Objective: Get into the round of 11s
Secondary Objective: Complete the run prior to the 2:00 minute mark on each
AMRAP.
Athlete Notes + Workout Strategy:
The goal here today is to spend 90 seconds to 2:00 minutes on the Run which
will allow about 2:00 minutes of work on the AMRAP. This means there will be
roughly 8:00 minutes of working time to tackle the reps on an ascending ladder
of 3-5-7-9… and so on. Go into this with the thought that you could get through
the round of 11 which will be 30+ reps of both movements. With that in mind,
pace yourself accordingly with the focus on efficiency and technique in the movements

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

click the names of the exercise to see demo videos

Warm up
4 Minute Machine
Into
Barbell Specific mobility and warm up

Strength
Weightlifting
Every 2:00 minutes, 6 Sets
3 Hang Power Cleans

Perform all sets between 80-85% of 1RM Power Clean
Reset in the hip each time. Do not rush these and ‘touch and go’ them through
the hip. Embrace the time under tension.

“Tow-Mater”
For Reps:
3 Rounds Minute 1 – Calorie Row Minute 2 – Power Cleans Minute 3 – GHD Sit-Ups Minute 4 – Calorie Echo Bike Minute 5 – Rest
Barbell: 95/65lbs (43/30kg)

Goal: 200/170 Reps
Primary Objective: Consistent Scores from Round to Round
Secondary Objective: 15+ Reps on Each Movement
Stimulus: Muscular Endurance and Aerobic Capacity

Recovery

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

Click on the names to watch a demo video

warm up

Warm-Up:
Prehab Mobility Work
2 Sets, For Quality
20 second Wall Thoracic Extensions
30/30 second Kettlebell Hip Shift
40 seconds Alternating 90-90 Hip Switch
10/10 x 90-90 Get-ups
Specific Warm-Up
6:00 minutes, For Quality
10 Alternating Lateral Lunges
20 Bear Plank Shoulder Taps
5-7 back squats adding a little weight each time

We will give you time to build to your percentage
Then
Strength
Every 3:00 minutes, 5 Sets
3 Back Squats @ 80%+ 
+3/3 Bulgarian Split Squat Jumps
Yes you can click on that to see what it is

We are looking for loads on the Back Squat to range from 80-87% with a reach goal of
90% on the bar. But leave room to have this be a true 3RM Max Week 6 of the cycle. We
will superset here with the Bulgarian Split Squat Jump with the goal of height over
reactivity as power and speed is the most important component here with this one.

Workout
“Lightning”
4 Rounds for Time
10 Handstand Push-Ups
25 Air Squats
50ft (15m) (25/25ft, 7.5/7.5m) Dual Dumbbell Farmers Walking Lunges 50/35lb,
22.5/15kg
Time Cap: 12:00

Primary Objective: Complete each round of the workout in under 3:00 minutes with the
goal of completing the entire workout in 8:00-10:00 minutes
Secondary Objective: Remain unbroken across all movements today
Stimulus: Leg Stamina and Capacity
RPE: 8/10
Athlete Notes + Workout Strategy:
The goal here is to push the pace and remain unbroken throughout the workout. The
biggest area to be conservative here will be on the transition from the Air Squat to the Walking Lunge. We will need a brief reprieve to allow a little blood back into the legs and
lungs prior to embarking on the 50ft (15m) lunge. The goal here will be to go right back
into the Handstand Push-Ups quickly, turn around and hit the Air Squats quickly, then
allow for the body to take a second and pick up the Dumbbells again onto the Farmers
Lunges.

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
Click on the movements to see a demo

Workout 1
14 Minutes
Run 200 Together
10 Bar muscle ups split how you want (sub is 10 pull ups 10 dips)
12 Front squats, 135/95
14 deadlifts 135/95

Wod 2
8 Minute Amrap
Run 800 together *to the old 800m mark on Byrd st
Max reps clean and jerks in the remaining time 155/105
*adjust the run so you are running about 4 minutes

wod 3
12 Minutes Amrap
14 cal row
12 Burpees over rower split how you want
10 Synchro single arm devil press

Saturday Endurance at 8am CrossFit and Weightlifting at 9am
Going back a little old school
teams of 2
20 minutes of rowing- switching every 2 minutes
20 minutes of ski- switching every 2 minutes
20 minutes of running- switching every 400m

9am Weightlifting workout will be with Coach Nicole

9am CrossFit
Workout 1
10 Minute Amrap
50 single under jump rope
10 single DB weighted step ups
10 burpees

Workout 2
For time:
10 Squat Snatches, 135/95
400m Run
20 Power Cleans, 135/95
400m Run
30 Push Jerks, 135/95
400m Run
40 Front Squats, 135/95
400m Run

alt weight options 115/75 or 95/65 or whatever weight works for you for all the movements. We’ll help you pick.