Warm-Up:
20 Seated 90-90 Rotations
-then-
For Quality:
3 Rounds
1:00 Cardio Choice
10 Scap Pull-Ups + 5 Kip Swings + 2 Strict Pull-Ups
10/10 Banded Monster Walks
10 Bootstrap Squats

we will give you time to build a little past your starting backsquat weight

“Meditations”

For Load:
20:00 EMOM
Minute 1 – *Back Squats
Minute 2 – 6-8 L-Sit Pull-Ups
Minute 3 – 6/6 Contralateral Front Rack Step-Ups
Minute 4 – Rest
Box Height: 24/20”
Kettlebell Load: 53/35lb, 24/16kg

Back Squat
Set 1: 12 Reps @ 60%
Set 2: 10 Reps @ 65%
Set 3: 8 Reps @ 70%
Set 4: 6 Reps @ 75%
Set 5: 4 Reps @ 80%

Scaling-pull ups- strict pullup or banded strict or tempo ring rows 2 seconds up 2 seconds down

Stimulus: Absolute Strength + Strength Endurance

RPE: 6/10
Primary Objective: Hit the working percentages on the Back Squat
Secondary Objective: L-Sit Pull-Ups for unbroken reps in the range of 6-8.
Workout Flow: We will have the barbell loaded in the rack at our working percentages. On minute 1 we will perform 12 reps @ 60%. Then use the barbell or a bar in the rig for our 6-8 Strict L-Sit Pull-Ups, before circling round to the box for Contralateral Front Rack Step-Ups. These will be performed as 6 on the right, followed by 6 on the left. During the rest minute, adjust loads on the Barbell and get ready for set 2. We will have 5 sets on the barbell loading all the way up to 4 reps @ 80%. The L-Pull-Ups and Contralateral Step-Ups are meant as strength accessories to the main focus of the Back Squat.

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

Warm-Up:
:45 Elevated Prayer Stretch
15 Banded Pull Aparts
-then-
For Quality:
9:00 AMRAP
5 Inchworm Push-Ups
10 Cuban Press, Light Loading
5/5 Single Leg Plate Hops
5 Tall Jerks, Empty Bar

Strength Part A
6 Minute emom
1 pause split jerk +1 split jerk. start at 75 percent and add weight
*pause in the dip and the catch
Part B
6 Minute Emom
1 split jerk. try all attempt above 80 percent ending at 90 percent

Wod
For Time:
3 Rounds
100 Double Unders
40-30-20 Alternating Dumbbell Snatch (round 1-40, round 2-30, round 3-20)
20 Lateral Burpees over Dumbbells
Dumbbell: 50/35lb, 22.5/15kg
**scaling 100 singles, 75 singles and/or double combined
**25 hang DB snatches per round

Goal: 11-15 minutes

Time Cap: 17 minutes

Stimulus: Muscular Endurance / Stamina

RPE: 8/10 (rate of perceived exertion)

Primary Objective: Maintain big sets on the Double Unders and Dumbbell Snatch

Secondary Objective: Complete the triplet in under 13 minutes
Strategy: We should be going into this workout with the focus of keeping the Double Unders to under 3 sets for each set. Then moving into the Dumbbell Snatch, our ideal strategy would be to hit manageable quick sets and maintain cycle rate and mechanics. The goal for the 40 reps should be to break into 3-4 sets, then for the 30 break into 2-3 sets, and finish off with 1-2 sets for the 20. For the Lateral Burpees, stay low and close the dumbbell and the focus will be finding a rhythm and pacing that allows for consistency across all 3 sets.

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
What’s up dog?

12 Minute amrap
Split how you want
20 Pull ups
20 Db bench press
60 Double unders

Wod 2
8 minute amrap, alternate rounds
25 Foot bear hug sandbag carry
10 sandbag squats
25 foot carry back to your partner

Wod 3
12 Minute amrap split how want
20 Call row
15 sandbag cleans
10 Burpees over your rower

Endurance 8am.
Weightlifting TBD
CrossFit at 9am

8am
Time to run again
36 Minute Amrap. Teams of 3
P1- run 400
P2- row
P3-bike
Switch when the running person gets back

9am

Barbell Primer

3 Sets, with an Empty Barbell
Tall Muscle Clean
Tall Power Clean
Tall Clean
High Hang Power Clean
Hang Power Clean
5 Romanian Deadlifts

Wod
For Time:
5 Sets
5 Power Cleans
10 Deadlifts
15 GHD Sit-Ups ****we will adjust the number for you or the range of motion if you are not used to these
10 Bar Facing Burpees
Rest 2:00 between sets
Barbell: 205/145lb, 93/66kg

Warm-Up
3 Sets, For Quality:
20 Line Hops (Forward and Back)
10m high knees
10 Hip 90/90 Rotations
:20/20 Second Copenhagen Hold
:20/20 Second Single Leg Glute Bridge Hold
10 Alternating Box Step-Ups

“Earn These Shields”

For Time:
1600m Run
40 Dual Dumbbell Box Step Overs
800m Run
20 Dual Dumbbell Box Step Overs
Dumbbells: 2×35/25bs (15/12kg)
Box: 24/20”

Goal: 17:00-21:00

Time Cap: 25:00

Stimulus: Leg Stamina / Aerobic Capacity

RPE: 8/10

Primary Objective: Complete each run at or below 5k Pace

Secondary Objective: Complete the Dumbbell Box Step-Overs at a cadence of faster than 20 reps / minute

Strategy:

We want to challenge you today to head out at a fast pace here with the goal of hitting the first mile in just under 5k pace before tackling our first set of Dumbbell Box Step-Overs. The goal is to complete these in under 2:00 minutes before heady out for the 800m run with the goal of maintaining the pace of the first mile, even with tired legs. We will then move onto the final 20 Box Step-Overs with a good deal of fatigue setting in here. So fight to maintain a cadence and pace working to complete them in under 1:00.

PRVN Reset
12:00 AMRAP
12 Bird Dogs from Crawling
:30 Saddle Pose
6/6 Side Lying Thoracic Rotation
:30 Puppy Dog Stretch