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

There will be muscle up work today. Don’t skip if you don’t have muscle up. More people do not have muscle ups than do have muscle ups.
We ALWAYS will have skills and drills to work on to meet you where you are at.

Warm-Up:
8:00 minutes For Quality
5 Inchworm to Hollow Hold
10 Hollow Rocks
20 second Extended Plank Reverse Bridge
10 PVC Pipe Pass Throughs
9/7 Calorie Echo Bike

primer/skill work

Workout Primer
8:00 minute EMOM
min 1: Ring Muscle-Up Drills
min 2: Pause Snatch Pull + Low Hang Squat Snatch

Weightlifting + Gymnastics Conditioning
“Panda”
20:00 minute EMOM
minute 1: 3 Low Hang Squat Snatch minute 2: -Max Ring Muscle-Ups minute 3: 15/11 Calorie Echo Bike minute 4: Rest
% on the Low Hang Squat Snatch should be at 70%+ of 1RM Snatch

Primary Objective: Build to around 80-85% of Snatch for the 3 rep low hang for the day
Secondary Objective: Complete 5+ Ring Muscle-Ups the second minute of the EMOM or
6-8 Strict Pull-Ups + 6-8 Strict Dips
Stimulus: High Skill Gymnastics / Weightlifting
RPE: 7/10
Athlete Notes + Workout Strategy:
The workout today is more about building technical capacity and proficiency, so have the
focus be there. We would rather see weights stay consistent in the range of 70-75% than
pushed up if you feel that technique is faltering as you get fatigued. For the Ring
Muscle-Up portion we would like to see one good quality big set over a lot of small sets
here, but if that is the way you have to tackle it, hitting 3 sets of 2 reps done well is a
really great way to build strength and technical capacity in the Ring Muscle-Up. For
those choosing the strength option, hit one good set of pull-ups and one good set of ring
dips before moving onto minute 3 for the bike. The bike should be at around 75-80%
effort and completed by around the 50-55 second mark. This will allow time for transition
and also time to adjust loads on your barbell.

Recovery- click on the movement to see 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 Stretch5/5 Side Lying Thoracic Rotations

Warm up posted on board
Wod 1
16 Minute amrap
200 meter run together
30 Partner wall balls
4 Rope climbs Split how you want

Wod 2
8 Minutes (split how you want)
2 Burpees over your bar
2 Power Clean 185/135
2 Toes to bar
*** increase all reps by 2 each round

Wod 3
Part A- 4 Minutes maxRow for cals
Part B-6 Minutes for both partner to establish a 1 rep max of
1 Clean
2- front squats
2 Hang cleans