Sunday Funday

Teams of 2
Wod 1
14 Minutes
Run 200 Together
30 Partner wall balls
6/4 Rope climbs or 10 pulls

Wod 2
12 Minute Amrap
32 Cals row
16 sandbags over your shoulder

Wod 3
6 Minutes for both partners to find 1 rep max of Tampa Bay Games complex
4 deadlifts
3 hang cleans
2 front squats
1 clean from the floor

8am Endurance, 9am Weightlifting and 9am CrossFit

Endurance
Teams of 3- split how you want
35 Minute amrap
Bike 60 cals
Row 60 cals
Ski 60 cals
When you complete a machine the team does 15 sandbags over the shoulder before moving to next machine.

9am Crossfit
Warm up
6 minutes
5 pull ups
10 push ups
15 squats

Wod
Row 1000/900
7 rounds
6 T2B
8 DB snatches alt
10 seated DB press

Then Bike 2.4k or 2k
7 rounds
6 Pulls ups
8 push ups
10 air squats

then row 1000/900

3 Minutes machine
Then
Snatch Barbell Warm ups

Strength
Snatch Every 1:15 x 10 Sets
Sets 1-5: 2 Reps @ 70-80%
Sets 6-10: 1 Rep @ 83%+

4 Sets, For Reps
1:30 on/1:30 off
15 Overhead Squats***
-Max Toes to Bar in the Remaining Time
Load: 135/95lb, 61/43kg
We know you are here to workout. An overhead squat is a great movement to have, but it does take some work. Struggling through a movement in a workout when you are supposed to be moving quickly is not always the best choice. If you would rather front squat during the workout that is fine, but keep practicing those overhead squats.

Goal: 12-18 Reps / Set

Stimulus: Midline Conditioning / Quad Stamina

RPE: 8/10

Primary Objective: Toes to Bar Reps

Secondary Objective: Unbroken Overhead Squats

Strategy: We are looking for loads on the barbell that should be challenging unbroken reps. The loading should be something that allows for quality form while also challenging the ability to maintain positions in order to reinforce better mechanics throughout the Overhead Squat. If we are keeping the Overhead Squats unbroken this means that reps will be done in about 2-3 seconds a rep which allows for the squats to be done in 30-45 seconds. We will be looking for a quick transition to the barbell and then a big set to start things off with for the remaining time on Toes to Bar. Once the first big set is done, chip away in the remaining time with small manageable sets. Again, you will probably only have time for the one big set and a couple small sets of Toe to Bar here.

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

Warm-Up

2:00 Row
:30 Extended Reverse Plank Bridge
:30 Puppy Dog Pose
For Quality
2 Sets
8 Inchworm to Hollow Hold (1sec)
20 Bear Plank Shoulder Taps
10 Alternating Step-Ups
5 Step-Down Box Jumps

Handstand Walk
**if you are working on handstand walks or going upside down DONT SKIP!
If you are not interested in going upside down DONT SKIP
We will have options
For Distance
5 Sets
:30 second Max Distance
1:30 Rest

“Enchiridion”

12:00 AMRAP
10 American Kettlebell Swings
8 Box Jumps
2 Wall Walk ‘Complex’
*You will perform 2 strict handstand push ups at the top of each wall walk.
Kettlebell: 53/35lb, 24/16kg
Box: 24/20

Scaling-
Wall walks not all the way back to the wall and seated presses instead of wall facing hspu

Goal: 5-7 Rounds

Score: Rounds & Reps

RPE: 8/10

Primary Objective: Steady Rounds Across

Secondary Objective: Mitigate Shoulder Fatigue

This workout is all about managing upper body fatigue. The box jumps will elevate the heart rate but be the only point where we can shake out the arms here today, so pace these out to enable us to attack the wall each round. Focus on minimizing steps to and from the wall on the wall walks today. Perform the handstand push-ups on the ‘open standard line’ that we have all become familiar with.

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:
:45/:45 Couch Stretch
12/12 Bird Dogs
-then-
For Quality:
6:00 AMRAP
:30 sec Wall Lean March
10 Deep Lunge Mountain Climbers
25 feet high knees 25 feet butt kicks

Don’t skip this workout. everything can be adjusted. we know its hot out, we can scale back the run

“Memento mori”
Every 12:00 minutes, 3 sets, Complete the following:
1000m Run
Set 1: 60/48 Cal Row
Set 2: 50/40 Cal Ski Erg
Set 3: 40/28 Cal Echo Bike

Primary Objective: Hit each run sub 5:15

Secondary Objective: Best output on the machine

Stimulus: Lactate Threshold

RPE: 8-8.5/10

Strategy:
The goal here is to run at a quick clip to allow you enough time to come back onto the machines and finish strong during each set. The calories go down on each set, but that is in accordance with the challenge of each machine so the time domain should stay roughly the same throughout. Focus on consistency here rather than just how fast you can hit set 1. The overall effect here is on our lactate threshold, which ideally means that our heart rate should get up to and hold at 85-88% of max for the duration of each working interval and then fall down below 60% of maximum by the next set.

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