Teams of 3

4th of July workout – split as needed
1,776 meter Row
Then, complete the following in any order (chipper-style, finish one movement before starting next)

76 Burpees over dumbbell

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Wall Balls (20/14)

100 Kettlebell Swings (53/35)

100 doubles

100 Dumbbell Snatches (50/35)

100 walking lunges

General Prep and Activation
2 Sets: For Quality
200m Run
10 Hollow Body Banded Pull-Overs
:15 Arch Hold
:30 Down Dog Calf Gas Pedals

Specific Prep
2 Sets
:15 Wall Lean March + :15 Wall Lean Sprint
3-5 Jumping Pull-Ups with Controlled Eccentric
3 Half Kneeling Rotational Medball Slam
5 Bar Kip Swings + 5 Kipping Knees to Chest

Every 2:00 x 5 Sets
3-5 Strict Pull-Ups
+
5/5 Half Kneeling Rotational Medball Slam

*We are looking to add weight to the Strict Pull-Ups if possible

Level 2:
3-5 Banded Strict Pull-Ups @ 31×1 Tempo

Level 1:
3 Eccentric Pull-Ups with Slow Negative
Masters 55+:
As prescribed

****IF YOU HAVE NOT DONE HIGH VOLUME TOES TO BAR RECENTLY CUT THE REPS TO 60 MAX
Toes-to-Bar: First reduce volume (30-20-15-10). Then move to Toes-to-Target, Alternating Toes to Bar, Hanging Knee Raises, or V-Ups as needed to maintain stimulus and intensity.

Wod
“Even Flow”

For Time:
400m Run
40 Toes to Bar
400m Run
30 Toes to Bar
400m Run
20 Toes to Bar
400m Run
10 Toes to Bar

Level 2:
400m Run
30-20-15-10 Toes to Bar

Level 1:
300m Run
30-20-15-10 Kipping Knee Raises

Masters 55+:
400m Run
30-20-15-10 Alternating Toes to Bar

Goal: 11:00-15:00
Time Cap: 18:00
Score: Time

Stimulus: High-Skill Gymnastics Volume / Aerobic Interference
RPE: 8.5/10

Primary Objective: Sustain Toes-to-Bar efficiency through descending sets
Secondary Objective: Keep run pacing consistent to preserve grip and core

Workout Strategy:
“Even Flow” is a descending gymnastics ladder paired with repeated run efforts, designed to test core stamina, grip control, and aerobic pacing. Each run should be steady, around 80–85%, to allow for solid turnover into Toes-to-Bar sets.

The first set of 40 will be the separator—break early and often to avoid midline burnout. As the reps descend, sets should tighten up. If paced smartly we should be able to keep consistent sets across as the reps descend. Focus on maintaining sets of 5+ every time you jump up to the bar.

Movement Modifications:

Run: Reduce to 300m or 200m as needed
Sub: 1000/900m Bike Erg / 500/450m Row or Ski (Note this will create a good amount of interference

Toes-to-Bar: First reduce volume (30-20-15-10). Then move to Toes-to-Target, Alternating Toes to Bar, Hanging Knee Raises, or V-Ups as needed to maintain stimulus and intensity.

General Prep
3 Sets: For Quality
10 Bootstrap Squats
15 Banded Pull-Aparts
20 Bear Plank Shoulder Taps
5 Tall Muscle Cleans
5 Front Squats
3 Hang Squat Cleans
Specific Prep
1.1.1 Squat Cleans @ 50%
4 Bench Press @ 50%
10 Wall Balls
1.1.1 Squat Cleans @ 60%
THIS IS 3 REPS. The dot between mean rest 10 seconds
4 Bench Press @ 60%
10 Wall Balls

Load to 70% of Bench
Load to 75% of Squat Clean

“Them Bones” **Alternating stations every 2 minutes so 6 sets of each
Every 2:00 x 12 Sets, Alternating Stations
Station 1: 1.1.1 Squat Clean (first 2:00)
Station 2: 4 Bench Press + 16 Wall Balls (Second 2:00)

Squat Clean:
@ 70%+ of 1RM Squat Clean

Bench Press Loading:
Set 1: 70%
Set 2: 70%
Set 3: 75%
Set 4: 75%
Set 5: 80%
Set 6: 80%+
Wall Balls: 20/14lb, 9/6kg

Level 2:
12 Wall Balls: 20/14lb, 9/6kg
Level 1:

Every 2:00 x 12 Sets, Alternating Stations
Station 1: 2.2.2 Hang Power Cleans
Station 2: 8 Bench Press + 12 Wall Balls
Hang Powers: @ light to moderate loads 6-7 RPE

Bench Press Loading:
@ light to moderate loads 6-7 RPE

Wall Balls: 14/10lb, 6/4kg
Masters 55+:
12 Wall Balls: 14/10lb, 6/4k

Goal: Consistent Mechanics under increasing loads
Score: Sum Total Load between Squat Clean and Bench
Stimulus: Heavy Lifting Under Controlled Rest / Power Output and Absolute Strength
RPE: 8/10
Primary Objective: Maintain clean mechanics under barbell fatigue across squat clean triples
Secondary Objective: Stay consistent on the Bench, while managing wall ball interference
Workout Strategy:
“Them Bones” is a heavy alternating EMOM that targets full-body strength, front rack positioning, and pressing under fatigue. The 1.1.1 squat clean format emphasizes repeatability and battery work, treating each rep as a single with a controlled 10 second reset between.
On the bench press, weight should feel moderately heavy but manageable. Athletes should move with tempo—no bouncing—and maintain tight control into the 16 wall balls, which will immediately challenge shoulder endurance and breathing.
This is as much about position and pacing as it is about raw power. Move intentionally and avoid overreaching early.
Movement Modifications:

Wall Balls: – Reduce loads, target height, or volume (12 reps)

Squat Clean: Start by reducing the loading. If needed, switch to power cleans or hang squat cleans for athletes with limited mobility or capacity.

Bench Press: Look to move to Floor Press or Dumbbell Bench for Shoulder Limitations. Adjust reps to 6–8 if using lighter DBs.

Mobility and Activation
1:00 Seated Straddle w/ Alt. Toe Touches
10/10 Half Kneeling Kettlebell Upside Down Press
10/10 Bird Dogs
General Prep:
2 Sets: For Quality Empty Barbell
5 Hang Muscle Snatch
5 Snatch Grip Push Press
5 Hang Power Snatch
10 Deep Lunge Mountain Climbers
5 No Jump Burpees

Specific Cycling Prep
2 Sets: Light Load to Working Load
3 Tng Power Snatch
3 Bar Facing Burpees
3 Tng Power Snatch
3 Bar Facing Burpees
Rest 1:00 b/t sets

TEAMPRVNTUESDAY

“Simple Design”
For Time:
3 Sets
12-9-6 Power Snatch
15-12-9 Bar Facing Burpees
-rest 2:00 b/t sets-
Barbell: 95/65lbs (43/30kg)

Level 2:
For Time:
3 Sets
12-9-6
Power Snatch
Bar Facing Burpees
-rest 2:00 b/t sets-
Barbell: 75/55lb, 34/25kg

Level 1:
For Time:
3 Sets
12-9-6
Hang Power Snatch
Lateral Burpees over the Bar
-rest 2:00 b/t sets-
Barbell: 45/35lb, 20/15kg

Masters 55+:
For Time:
3 Sets
9-7-5
Power Snatch
Bar Facing Burpees
-rest 2:00 b/t sets-
Barbell: 75/55lb, 34/25kg

Goal: 3:30-5:00 Sets
Score: Average Set Time
Time Cap: 20:00

Stimulus: Barbell Cycling Sprint / Burpee Power Output
RPE: 9/10

Primary Objective: Maintain fast, consistent cycle speed on snatches
Secondary Objective: Push the pace on bar-facing burpees and minimize transitions

Workout Strategy:
This month’s Team PRVN Tuesday is all about barbell cycling under fatigue in a near sprint setting. The first and primary focus is on keeping the barbell moving smoothly and maintaining big sets of cycled reps. The goal here should be to hit sets of 5+ unbroken reps at a time – and try to pace our burpees and transitions to allow for this. If you are confident on the bar, then it’s time to push the burpees hard from the get go and trust your ability to hang on. The rest will be just enough here that sets 1 & 2 should stay pretty tight in time, but set 3 will be a mental and physical battle.

Movement Modifications:

Bar-Facing Burpees: Step-over burpees or barbell-facing burpees with a lateral step can be used for athletes with limited jumping capacity. Scale to regular burpees if needed.

Power Snatch: Start by reducing the barbell load. Next plan to move to hang power snatch or substitute with a dumbbell snatch if movement is limited by the barbell.

Mondays workout is below
Here is a weekly overview
Monday: Back squats with lateral plyos plus a short interval mash-up targeting leg power and endurance.
Tuesday: Power snatch and bar-facing burpee triplet with core finisher for overhead and midline strength.
Wednesday: Squat cleans, bench press, and high-volume wall balls in an alternating station format.
Thursday: Weighted strict pull-ups and rotational medball slams paired with a brutal toes-to-bar and run chipper.
Friday: Deadlift strength with broad jumps and a quick AMRAP of devils press and double unders.

General Prep
3 Sets: For Quality
1:00 Cardio Choice
10 Alternating Active Pigeon Pose
5/5 Kettlebell Suitcase Deadlifts
10 Goblet Cossack Squats
3-5 Tuck Jumps

Specific Prep
** you do not have to do these PVC jumps as your explosive movements, you could do squat jumps in place for the warm up and the strength
4 Back Squats @ 40%
2 Lateral PVC Pipe Jump Overs
4 Back Squats @ 50%
2 Lateral PVC Pipe Jump Overs
4 Back Squats @ 60%
2 lateral PVC jump overs

Then Load to 70% on Barbell

Strength
Back Squat
Every 2:30 x 4 Sets
4 Back Squats
+
4 Lateral PVC Pipe Jump Over, For Height

Loading:
Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 80%+

Level 2:
As Prescribed

Level 1:
Lateral Line Jumps

Masters 55+:
As prescribed, Lower PVC Pipe Jump

Wod
“Drain You”

3 Sets:
1:00 AMRAP
12/9 Calorie Echo Bike
Max Single Kettlebell Front Rack Step-Ups

Rest 1:00 –

1:00 AMRAP
12/9 Calorie Row
Max Goblet Squats
Rest 1:00
Kettlebell: 53/35 24/16kg
Box Height: 20in

Level 2:
Calories: 9/7
Kettlebell: 44/26lb, 20/12kg

Level 1:
Calories: 8/6
Kettlebell: 35/18lb, 16/8kg

Masters 55+
Calories: 9/7
Kettlebell: 44/26lb, 20/12kg

Score: Total Step-Ups + Total Goblet Squats across all 3 sets
Goal: Accumulate 40–60+ total reps between step-ups and squats
Stimulus: Aerobic Power with Unilateral and Squat Volume Under Fatigue
RPE: 8.5–9/10
Primary Objective: Maximize clean reps on kettlebell movements after fast calorie buy-in
Secondary Objective: Maintain repeatable bike/row pacing to leave 20–30+ seconds for KB work
Workout Strategy:
Each AMRAP begins with a machine sprint, immediately followed by kettlebell work that demands positional control and stamina. Athletes should push the 12/9 calories in ~0:30–0:40 to create time for quality reps with the kettlebell.
The single kettlebell front rack step-ups require posture, balance, and midline engagement. Choose a rack position that allows for stability, switching arms each round is encouraged to balance fatigue.
In the second 1:00 station, the row should be treated the same, get it done efficiently, then move straight into the goblet squats, aiming for a steady, unbroken set. Focus on breathing and positioning as fatigue will build across all 3 rounds.
Movement Modifications:

Goblet Squats: Reduce weight first. If needed, substitute with air squats while maintaining tempo and depth.

Single Kettlebell Front Rack Step-Ups: First reduce kettlebell load, then lower box height. If necessary, switch to bodyweight step-ups or reverse lunges holding the KB in goblet position.