You DO NOT have to do 100 reps of these movements today. Do whats appropriate for you. Be careful on your pull ups. Drop the number, careful with your hands, don’t rip.
Partner up with someone and split the pull ups if you want. Do less reps every movement. like 80, 70 or 60 of everything. Only hit this high volume if you have been consistently training for it.
we would suggest partitioning this instead of going chipper style on it. Strict 25 minute cap

2:00 minute Machine Choice
Mobility
2 Sets, For Quality
40 second Dead-Hang or 20/20 Single Arm Hang
30/30 second Kettlebell Hip Shift
1:00 minute Alternating 90-90 Hip Switch
10/10 x 90-90 Get-ups
Specific Warm-Up
3 Sets, For Quality
10 Alternating Lateral Lunges
20 Bear Plank Shoulder Taps
10 Scapular Pull-Ups
20 second Glute Bridges

“Angie”
For Time
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats
Time Domain: 13:00-20:00 minutes
Time Cap: 25:00 minutes

Plan to break early and often here. Even going with the goal of just maintaining sets of 5
here, but minimizing rest will be key to tackling this workout effectively. The overall
approach for the best result is to rest the least amount of time rather than hang onto the
largest sets. Start off steady and plan to tackle this workout in around the 18:00-20:00
minute mark

Recover.
CLICK THE TOP LINE TO SEE VIDEO DEMO

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Warm-Up
3 Part Warm-Up ( 15:00 minutes)

400m Run
Into..
Mobility
1:00/1:00 minute Active Scorpion Stretch
:30/:30 seconds Sampson Stretch + Tall Kneeling Hamstring Stretch
1:00 minute Alternating Active Pigeon Stretch
into..
Stability + Activation
2 Sets, For Quality
10 Bradford Press with Lockout
10 Sumo Stance Barbell Good Mornings
:30 second Dead-Bug Alternating Heel Taps
15/15 second Pause Bird Dog Hold

Strength
Sumo Deadlifts
Every 2:00 minutes, 5 Sets
Set 1: 7 Reps
Set 2: 6 Reps
Set 3: 5 Reps
Set 4: 4 Reps
Set 5: 3 Reps
Loads: Starting @ 60% and increase by feel today and end with 3 Reps round 8 RPE

“Blast Off”
For Time
600m Run
20 Hang Power Clean and Push Jerk
400m Run
20 Hang Power Clean and Push Jerk
200m Run
Load: 95/65lb, 43/30kg
Time Domain: 7:00-11:00 minutes
Time cap 15 minutes

Primary Objective: Run at sub 5k pace for all intervals.
Secondary Objective: We are looking to stay unbroken on the Hang Power Clean and
Push Jerks today. This weight is meant to be light and have us focusing on barbell
cycling.
Stimulus: Barbell Cycling and Muscular Stamina / Running Speed
RPE: 8/10
Athlete Strategy and Workout Notes:
Hit a pace that feels hard and maybe a little unsustainable from the get go. Run to the
barbell and plan to pick it up and just get right into cycling the Hang Power Clean and
Push Jerk. This should look rhythmic and tight throughout all movements. We are looking
to catch in a quarter dip then punch into a push jerk, then stand and have the barbell
descend back to the hip right before extending back to the shoulders and overhead again.
Maintain this cadence and intensity for either a set of 20 or maybe 12-8.
If you feel like maintaining this pace and intensity is not right given your capacity and load
choice it would be best to scale down the volume of the run, barbell, or both. Mechanics,
Consistency and Intensity drive progress and that is what we are after today.

Stretching after class. Click on movement to see video demo

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 Stretch1:00 Childs Pose

3 Part Warm-Up ( 15:00-20:00 minutes)
Bodyheat
3:00 minutes Rowing
into..
Mobility Drills
2 Sets
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
15-20 second Tuck L-Hang
10 Hollow Rocks
10 second Hollow Hold
10/10 Single Leg Barbell Romanian Deadlift
10 Snatch Grip Upright Row

Primer

Specific Workout Primer (8:00 minutes) .. Coaches Notes
3 Sets, Building towards working weights and intensities
Barbell Complex* Start at Hang then add weight
Snatch High Pull
Muscle Snatch
Snatch Grip Push Press
Power Snatch
3-5 *Toe to Bar Progression
9/7 Calorie Row
*Toe to Bar Progressions
Kipping Knee Raises
Alternating Toe to Bar
Toe to Bar

“Mount Doom”
For Time:
10-20-30-20-10
Toe to Bar
5-10-15-10-5
Power Snatches
—–into 50/40 Calorie Row—-
Barbell: 135/95lb, 61/43kg
Time Cap: 24:00 minutes

Goal: 16:00-20:00 minutes
Score: Time
Stimulus: Grip / Midline/ Threshold Intensity
RPE: 8/10
Primary Objective: Complete the Toe to Bar and Power Snatches in under 13:00 minutes
Secondary Objective: Manage Grip Fatigue and keep the sets on Toe to Bar to 5+ /
Set
Athlete Notes + Workout Strategy:
This is all about pacing the front half of the mountain so that we can begin ramping up
intensity as we reach the peak, and descend. Singles on the barbell to try and recover
the grip here for bigger sets of the gymnastics today. Load for the barbell should be moderate. When you get to the rower, it’s time to empty the tank

Post Wod stretching (click the movement to see a demo video)

PRVN Recovery #2

1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
5/5 Side Lying Thoracic Rotations

Warm-Up:
3 Sets, For Quality
4 Inchworm to Hollow (3sec Pause at Hollow)
5/5 Worlds Greatest Stretch
10 Bootstrap Squats
20 Lateral Line Hops
20 Forward and Back Line Hops
30 second Wall Sit March

Skill
10:00 minutes
Accumulated Time in Freestanding Handstand Hold
Level 2: Wall Facing Handstand Hold
Level 1: Box Pike Handstand Hold

Wod

TEAM PRVN TUESDAY WORKOUT
“The Balrog”
4 Rounds, For Reps:
3:00 AMRAP
4-5-6-7 Wall Walks
50 Double Unders
*Max Wall Balls in the Remaining Time
Wallball: 20/14lb, 9/6kg
Score: Total Reps of Wall Balls

Goal: 120+ Reps
Primary Objective: Go Big Early, get those Wall Ball reps in when you have the most
time to maximize your rep count
Secondary Objective: Remain unbroken on Double Unders
Stimulus: Shoulder + Quad Stamina
RPE: 8/10
Athlete Strategy and Notes:
In this workout, we need to go big in the first two rounds on the wall balls while we have
lots of time to accumulate reps, because as fatigue sets in for those final rounds we’ll
not only have less time, but just less gas in the tank. Expect shoulder fatigue and heart
rate to be the limiting factors today.

Warm-Up:
2 Sets, For Quality
1:00 minute Machine Choice
10 Bird-Dogs
20 Bear Plank Shoulder Taps
10/10 Single Leg Glute Bridges
20 second Glute Bridge Hold
10 Cossack Squats

Workout Primer
3 Sets
Power Clean + Front Squat
Squat Clean + Front Squat
Rest 30 seconds
3 Bench Press
Rest 30-60 seconds
*Increase loads up to working weights

“The Air Fryer”
30:00 minute EMOM
min 1: 3 Front Squats*
min 2: 10/8 Calorie echo Bike
min 3: 5 Bench Press
min 4: 13/10 Calorie Ski Erg
min 5: Rest
Front Squats will be from the floor, 3 second Pause on 3rd Rep
Loads: Starting @ 70% of 1RM for both lifts and increase

Primary Objective: Finish the 3 Front Squats at around 80% of 1RM and the Bench
Press at close to 77%, but of course this is loose based on how you are feeling today.

Stimulus: Battery Work + Absolute Strength
Athlete Notes + Workout Strategy: We are looking to start at round 6 RPE overall on this workout and only build intensity
through lifts today while keeping the bike and the ski moderate. The time to load the bars
will be after the lift or on the rest minute. The goal here should be to keep things moderate heavy and just load by feel. Don’t push for max loads here today as we are
starting a new cycle next week and the goal is to keep things fresh here, not to push up
that intensity.