Warm-Up:

3:00 Cardio Choice

2 Sets, For Quality
:30/:30 Kettlebell Hip Shift
:60 Alternating 90-90 Hip Switch
10/10 x 90-90 Get-ups

3 Sets
10 Alternating Step-Ups + 5 Box Jumps
10 Scapular Pull-Ups
10 Hollow Rocks
10 Alternating V-Ups
:10 Hollow Hold
10 Air Squats

Toe to Bar Progression
Hanging Strict Knee Raises
Bar Kip Swing
Kipping Knee to Chest
Alternating Toe to Target
Toes to Target
Alternating Toe to Bar
Toe to Bar

“Spongebob”|
For Reps
5 Sets
3:00 AMRAP
24 Wall Balls 20/14lb, 9/6kg
18 Toes to Bar
Max Burpee Box Jump Overs 24/20”

Rest 2:00 between sets
Goal: 10+ Reps / Set

We will take time to find the correct movements and reps for everyone so you all make it to the burpees box jumps. 20 wall balls and 14 toes to bar or knee raises are a good first scaling option. adjust from there if needed.

Primary Objective: Complete the Buy-In to each AMRAP in 2:20 or less, meaning you will have 40+ seconds on Burpee Box Jump Overs

Secondary Objective: Work for big sets on both the Wall Balls and Toe to Bar with the goal to try to stay unbroken as long as possible
Strategy: The strategy today is to go for as long as possible on this workout for our higher level athletes and to strive for bigger sets than normal for all athletes. This might be at the expense of the total reps achieved on the workout, but will help us build stamina and endurance in our movements. This is ultimately the goal and the idea behind putting this type of volume during Week 1 of the cycle. Imagine a workout Week 6 that is 3 rounds for Time of 24 Wall Balls, 18 Toe to bar and 12 Burpee Box Jump Overs. By going for big sets here with rest between, we can train the idea of tackling a 3 round workout like that with faster transitions and possibly breaking into quick short sets, but overall we are developing the ability to hit that at a must faster clip by building the stamina and endurance here.

Recovery
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose

Don’t forget. We are going to a Threshers Baseball game Saturday Night in Clearwater. Always a good time. Amazing fireworks! Family friendly. $16 a ticket gets you free food and soda. Discounted beer as well. Today is the last day to ask for tickets!!!! Don’t get left out

Warm-Up:
3 Sets, Increasing Intensity
:30 Echo Bike
10 Barbell Good Mornings
10 Reactive Quarter Squat Jumps

2 Sets
:30 Foam Roll Thoracic Extension
:30 Extended Reverse Plank Bridge
8/8 Quadruped Thoracic Rotations
*click on the movements for demo

3 Sets
1-3 Back Rack Jump to Split
1-3 BTN Press in Split
1-3 Jerk Recovery, Front Foot Step Back First
1 Split Jerk + Recovery
Can add light loads to the specific barbell prep if necessary
*click on the movements for demo video

Strength
Split Jerk
Every 2:00 x 6 Sets
Set 1: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 70%
Set 2: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 75%
Set 3: 1 Pause Split Jerk + 1 Split Jerk @ 80%
Set 4: 1 Split Jerk @ 85%
Set 5: 1 Split Jerk @ 85%
Set 6: 1 Split Jerk @ 85%

“Quailman”
9:00 EMOM
min 1: 18/13 Calorie Echo Bike
min 2: Max Reps Clean and Jerk 135/95lb, 61/43kg
min 3: Rest

Adjust bike cals so you are putting in about 80 or 90 percent effort on that machine! 15/11 or 12/9 are good choices.

Stimulus: Barbell Cycling and Conditioning

RPE: 8/10

Keep the RPE here to 8/10 with the goal of smooth quick singles on cycling rather than pushing the pace and intensity here with touch and go reps.

Primary Objective: Achieve 10+ Reps on the Barbell
Secondary Objective: Consistency across all sets and get 5+ seconds of rest on the bike minute
Strategy: The goal here is to have the bike be at a pace that is challenging, but not deadly. We want to hit the bike at around 80-85% intensity to allow us 5-10 seconds to walk off and get into the barbell cycling component. The focus shifts here to trying to bring the heart rate down a bit, focus on breathing and hit quality quick singles here about every 4-6 seconds

PRVN Reset

8:00 EMOM, For Completion
Minute 1: :45 Elevated Prayer Stretch
Minute 2: :25/:25 Banded Front Rack Stretch
Minute 3: 90/90 Stretch , (Right Side)
Minute 4: 90/90 Stretch (Left Side)

Warm-Up

400m Run
:30/:30 Couch Stretch
:60 Alternating Active Pigeon Stretch
:30/:30 Active Scorpion Stretch
:60 Alternating Crucifix Stretch

2 Sets
10 Russian Kettlebell Swing
5 Pause Goblet Squats + 5 Goblet Squats
10 Bar Kip Swings
10 Alternating Lateral Lunges

Front Squat
Take 10:00 minutes
Work up to a Heavy Pause Front Squat (2 sec)
Then 
3 Front Squats @ 85-90% of Heavy for the Day
5 Front Squats @ 80% of Heavy for the Day
*No Pause on the Drop Sets

“Rocket Power”
3 Rounds for Time
20 Pull-Ups
20 American Kettlebell Swings 53/35lb, 24/16kg
400m Run

Time Domain: 11:00-15:00

Stimulus: Muscular Endurance / V02 Max 

RPE: 9/10

Primary Objective: Complete each round of the workout in under 5 minutes

Secondary Objective: Even pacing across all 3 rounds

Strategy: Start off on the pull-ups and kbs conservatively with the approach to break early to save grip and forearms with the knowledge that towards round 3 the arms will be very fatigued and the pull-ups will be exponentially harder to hang onto. The best plan is quick short sets, manageable rest periods and maintaining pace on the run somewhere between 2-5k run pace.

Time Cap: 18:00

PRVN Reset Stretching
1-3 Sets, For Completion
:30/:30 Banded Shoulder Distraction
:30/:30 Foam Roll Lats
1:00 Seated Straddle, alternate touching your toes at a comfortable pace

Little different Sunday Funday

Partner Chipper
****runs are together**** other work is split
2 Rounds For time
400m Run
40 Bupree Pull-Ups
400m Run
40 cleans 135/95
400m Run
40 Strict Handstand Push-Ups
400m Run
40 Box Jumps 24/20”

There is Endurance at 8am, Adult weightlifting at 9am and CrossFit at 9am this week.

8am Endurance
In teams of 2
Row for 16 MInutes, switching every 2 minutes
bike for 16 Minutes switching every 2 Minutes
Run for 16 minutes switching every 400

You can do the bike or row in order but let’s all try to do the run togehter

9am CrossFit

3 Sets, Each. For Time
500/450m Row
100ft (30m) Farmers Lunge 53/35lb, 24/16kg
30/22 Cal bike

Rest 1:1