We will be open. there was no power as of 4:30 on thursday. I will bring a generator so there will be a couple fans and music. Morning classes we will use floor lights so i might adjust this workout a little bit.

Warm-Up
12:00 EMOM
min 1: Bike @ Easy to Moderate Pace
min 2: 5/5 World’s Greatest Stretch
min 3: *Barbell Complex
min 4: 5/5 Rotational Ring Row
*Barbell Complex: 3 Hang Snatch High Pull + 3 Hang Muscle Snatch + 3 Hang Power Snatch

Workout Primer 2 rounds

5/4 Calorie Bike
4 Power Snatch
3 Lateral Burpees
2 Pull-Ups

“Candy Land”
20:00 AMRAP
10/7 Calorie Echo Bike,
9 Power Snatch
8 Lateral Burpees over the Bar
7 Strict Pull-Ups
Barbell: 95/65lb, 43/30kg

Level 2:
20:00 AMRAP
8/6 Calorie Echo Bike,
7 Power Snatch
6 Lateral Burpees over the Bar
5 Strict Pull-Ups
Barbell: 75/55lb, 34/25kg

Level 1:

20:00 AMRAP
8/6 Calorie Echo Bike
7 Hang Power Snatch
6 Lateral Burpees over the Bar
5 Banded Strict Pull-Ups
Barbell: 45/35lb, 20/15kg

Goal Rounds: 8+

Primary Objective: Complete each bike in under 45 seconds

Secondary Objective: Maintain consistent pacing across all rounds

Stimulus: Quick transitions / cyclical mixed modal AMRAP

RPE: 8/10

Notes: Today is all about maintaining a very cyclical AMRAP today with the focus on staying steady and smooth throughout. The bike should be relatively quick here and we can either start on a delay in order for everyone to utilize the bike or start on different stations. Each round should take between 2:00-2:30 so this will allow for steady state pacing and effort on the barbell into the burpees and then focusing on a good set of strict pull-ups. We ideally want to keep the effort here strict today so move to a band or toenail spot scaling adjustment for the workout.

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

Closed for morning classes, check the facebook page to see when we are opening. Thanks
If you need anything reach out or post on the members page.

Warm-Up

2 Sets, For Quality
5/5 Single Arm Overhead Tall Kneeling to Standing
10 Hollow Rocks
10 Russian Twists (Over and Back = 1)
20 Bear Plank Shoulder Taps
10/10 Pallof Press

Strength
31×1 Tempo Strict Press
Every 2:00 x 4 Sets
4 Reps @ 70%+

% Based on 1RM Strict Press
Each rep will have a 3 second negative and 1 second pause on the shoulder and 1 second pause over head

Workout
“Jenga”

16:00 EMOM
minute 1: 1/1 Turkish Get-Ups
minute 2: 14 GHD Sit-Ups
minute 3: 20/15 Push-Ups
minute 4: :20/:20 Pallof Press Hold
Load: 53/35lb, 24/16kg

Level 2 and 1 ajust weight and/or swap out ghds for 20 sit ups or v-ups

Primary Objective: Complete Each Movement within each minute

Secondary Objective: Complete the set of GHD Sit-Ups and Push-Ups unbroken across all sets

Stimulus: Midline Stability and Muscular Stamina

RPE: 7/10

Notes: We are looking to challenge the loads on the Turkish Get-Up here today as the primary emphasis. We will then be tackling GHD Sit-Ups with the goal of going unbroken. If you have not been doing GHD Sit-ups regularly we will be looking to do these to a shorter range of motion that challenges you, but doesn’t overload the midline. We will then be moving into the Push-Ups with the goal of going unbroken throughout or at the least staying with a big unbroken set before finishing off with a pallof press to reinforce the shoulders and midline stability.

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 Child’s Pose

we will be closed all day today. If you need anything please reach out or post to the facebook members page. Stay safe everyone.
Thursday morning still doesnt look great and I am sure there will be power outages. we will try to open as soon as we can Thursday afternoon or evening. If not then, Friday.

Thanks
Joe

Update
We are closed the rest of the day today.
Wednesday closed all day
Thursday morning we will be closed but will try to open as soon as possible in the afternoon.
There may not be power in the area but we will do our best. If you need anything reach out or post on the facebook page. Stay safe everyone!

We are open today. We will keep you posted the rest of the week about hours. Stay safe

Warm-Up:

3:00 Rowing Form Work
– Arms Only
– Legs only+
– Legs and hips
-Legs hips arm
-Full row

into..

3 Sets

5 Romanian Deadlifts

5/5 Staggered Stance Good Mornings

5 Jumping Back Squats

We will let you build to your deadlift strength wait and practice the segment part of it.
Strength
Every 2:30 x 5 Sets
4 Segmented Deadlifts @ 70%
*3 Seated Vertical Jumps after each set
% is Based on 1RM

The segment deadlift will be a 1 second pause at the knee, and a 1 second pause on the floor between reps. For the seated vertical jumps, set yourself up at parallel and perform each rep max effort.

Workout
For Time:
42/30 Calorie Row

-into-

9-12-15
Thrusters
Chest to Bar
-into-
42/30 Calorie Row

Barbell: 115/80lbs (52/36kg)

Goal 6 to 10 minutes with a 12 minute time cap


Mobility
PRVN Recovery #9
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