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.

Warm-Up
General
2 Sets, For Quality
12/9 Calorie Row
10 Samson Walking Lunges
8-10 Kettlebell Taters
Into..
BARBELL WARMUP
THEN

Weightlifting
Every 2:00 minutes, 6 Sets
2 Low Hang Squat Cleans + 1 Split Jerk
Starting @ 70% and increasing by feel today to around 8 RPE
For the low hang position the bar should be pulled up to the hip and then brought back to
1-2 inches below the knee cap. We are looking for there to be a light pause just before
proceeding to bring the bar past the knees and through the hips, Then extend through the
bar and catch with a quality front rack position in a Front Squat. We will hit two reps here
before standing up and getting set for the Split Jerk.
In the Split Jerk, look to drive vertically through the barbell and then punching fast through
the bar and splitting the legs to allow the back leg to land with a light bend and the front leg
to extend forward punching in a quarter split squat position. Press firmly up on the bar and
fight to keep a strong neutral spine position. Bring the front foot back then step the back
foot forward to bring the feet back together

“Frantic”
5 Sets
2:00 minute AMRAP
6-7-8-9-10 Thrusters
15/12 Calorie Row
-Max Strict Pull-Ups in the Remaining Time
Load: 135/95lb, 61/43kg

Primary Objective: Complete the Thrusters and Row in under 90 seconds each round.
Secondary Objective: Unbroken Thrusters
Stimulus: Muscular Stamina and Strict Pull-Up Capacity Work.
RPE: 8/10
Athlete Notes + Workout Strategy
The weight today should be challenging to maintain unbroken sets, but the goal is to keep
the sets unbroken all the way through the set of 10 Thrusters. If needed you can break the
Thrusters into 5-5 on the final bar, but if we are breaking earlier than that we probably
chose a weight that was too heavy to maintain the stimulus of the workout.
The goal will be to stay unbroken, row fast, and then use the remaining time of each 2
minute segment to chip away at strict pull-ups

Recovery

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 Childs Pose

2:00 minutes Echo Bike
into..
Mobility Drills
1:00 minute Foam Roller Thoracic Spine Extension
30/30 second Glute Smash and Floss
30/30 second Couch Stretch
Into..
Stability + Activation
2 Sets, For Quality
10/10 Single Leg Barbell Romanian Deadlift
10 Sumo Stance Goodmornings
10 Barbell Cossack squats

Strength- we will give you time to build to starting weight

Strength
Deadlift (Heavy Session)
Every 3:00 minutes, 5 Sets
6 Reps @ 70%
6 Reps @ 70%
4 Reps @ 75%
4 Reps @ 75%+
4 Reps @ 80%

Sprint Conditioning
“Into the Fire”
30/22 Calorie Echo Bike
15 Burpees
90 Double Unders
15 Burpees
30/22 Calorie Echo Bike
Goal: Sub 7 minutes
Time Domain 6-9 minutes
Time Cap: 10 minutes

Primary Objective: Complete the workout as close to 7 minutes as possible
Secondary Objective: Keep the Double Unders to 3 sets or less
Stimulus: Sprint Chipper
RPE: 9/10 *Go fast or go home (don’t really go home, but try your best to go fast)
Athlete Strategy and Workout Notes:
The focus today is on speed and tackling this workout with abandon. The goal here today
will be to tackle the first bike in under 90 seconds before hitting the Burpees in as close to
45-60 seconds before hitting a good big set of Double Unders and then descending into
the second half of this workout.

Recovery

PRVN Recovery #9– click the names to see demo’s of the movements

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

Warm-Up:
3 Sets, For Quality
200m Run
*Core Exercise
5/5 Kettlebell Windmill
50/50ft (15/15m) Bottoms Up Kettlebell Waiters Walk
*Core Exercise
Round 1: 10 Hollow Rocks + 10 Arch Rocks
Round 2: 20 Alternating V-Ups
Round 3: 10 Bar Kip Swings + 10 Strict Knees to Chest

“The Deep”
30:00 minute AMRAP
5-10-15-20-25…. Toe to Bar
100ft (30m) Single Arm Overhead Carry (Right)
200m Run
100ft (30m) Single Arm Overhead Carry (Left)
200m Run
Load: 70/53lb, 32/24kg

Goal: Complete 5+ Rounds
Primary Objective: Complete round 5 and get into and as far as you can through round
6 (The round of 30)
Secondary Objective: Keep the Carries and Runs at the same pace throughout the
entirety of the workout.
Stimulus: Midline Stamina / Aerobic Threshold
RPE: 6.5 RPE
Athlete Notes + Workout Strategy:
This workout is meant to be long and sustained today. It will not pay to come out hot
here in the first few rounds as the workout really starts to hit during the round of 20
Toe to Bar. Keep yourself at a controlled pace on the run, focus to press up and
through the KB in the overhead position. We are looking for a strong locked out
position and staying nice and stable throughout the walk. As we progress in this
workout we will need to think about breaking the Toe to Bar into tiny chunks to keep
things moving. Stay steady, stay smooth and complete as many rounds and reps as
possible here.

Recovery
Click the name of the exercise to see a video demo

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:
2:00 minute Machine Choice
Mobility
2 Sets, For Quality
20 second Wall Thoracic Extensions
30/30 second Kettlebell Hip Shift
1:00 minute Alternating 90-90 Hip Switch
10/10 x 90-90 Get-ups

Specific Warm-Up
2 Sets, For Quality
10 Alternating Lateral Lunges
20 Bear Plank Shoulder Taps
5/5 Pistol Box Step-Downs
20 second Glute Bridges

Take a little time to build to 75 percent on your back squat
Then
Strength
Every 3:00 minutes, 5 Sets
4 Back Squats @ 75%+
+
2 High Stick Jump Overs

For the stick jump overs, set a pvc pipe off a box using a weight to hold it in place. In
order to get the height even higher you can utilize more weight plates to stack and try
to build to as high as 40 inches for some athletes. These are the days that provide fun
challenges and get athletes engaged.
For the Back Squat we are looking to build from 75% to roughly 85% for a heavy set of
4 on the day. Look to end with about 2-3 reps in the tank or a 8.5 RPE in terms of
perceived effort on the bar

Conditioning
“Balancing Act”
8:00 minute AMRAP
1* Wall Walk
5 Wall Facing Handstand Push-Ups
10 Box Jumps 30/24”
*Increase Wall Walk by 1 Each Round

Primary Objective: Complete 4+ Rounds
Secondary Objective: Maintain a steady pace and complete the Box Jumps in under 40
seconds each round.
Stimulus: Gymnastics Upper Body Pressing + Hip Extension

Athlete Strategy and Notes: We will be adding a Wall Walk each round which means that the increase in challenge
will come from shoulders stamina, so make sure to pace yourselves accordingly here.
A note that you do not need to Wall Walk again into the Wall Facing Handstand
Push-Up if you have to break the set of 5 up. We can do a cartwheel into it if needed.
The box jumps are meant to slow the workout down just enough to reduce the fatigue
on the arms prior to going back into the next set. As we make our way up into rounds 3
and 4, you will need to rest a bit prior to your last Wall Walk in order to do a Wall Walk
and then hit the 5 Wall Facing Handstand Push-Ups.
Pace it out, stay steady and attack the workout head on.

Post Workout
Click the name of the stretch to see a video

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold1:00 Childs Pose