*weekly programming focus overview at the bottom*
Monday
P1 Strength
10:00 EMOM
KB Hang Power Snatch + Goblet Squat
2+2 (increase weight by feel)
*1 Hang Power Snatch on each arm
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Strength
10:00 EMOM
Hang Squat Snatch + TnG Squat Snatch
1+1 @ 72%+, increasing by feel
Keep movement technical and fast
—
5 Rounds for Time
10 Power Snatch 75/55#
50 Double Unders
10 Overhead Squats 75/55#
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WOD THOUGHTS: For this workout we are hitting some quick and fast cycling patterns with the Power Snatch @ light loads into quick Double Unders, then a fast set of Overhead Squats and back around for the Power Snatch. We are keeping this light with the goal of challenging the ability to go from the Overhead Squats right back into TnG Power Snatches on the next round. Work on positions and breathing and hit this fast!
Tuesday
Every 15:00 x 2 Sets
40/32 Cal Row
30 Hang Power Cleans 135/95#
20 Bar Muscle-Ups
30 Bar Facing Burpees
40/32 Cal Row
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WOD THOUGHTS: This workout will challenge capacity, grip, endurance, and overall muscular stamina as we are hitting 2 challenging sets here. The goal with this workout is to learn how to pace knowing that you have a second round to go through. The idea is to finish at 10:00-13:00, have 2:00-5:00 rest, and then come back around and hit the exact same pace for round 2 as round 1. If you are strategic and can go even faster on round 2 that is the ideal for the day in order to get best total time across 2 sets.
Wednesday
P1 Strength
Every 3:00 for 12:00, 4 Sets
Double DB Pause Squat (1sec) + Double DB Squat
2+3
R: 2:30 b/s
8/8 Single Leg Dual KB Romanian Deadlifts
:30 Weighted Plank Hold
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Strength
Every 3:00 for 12:00, 4 Sets
Pause Back Squat (1sec) + Back Squat
1+2, @ 83%+
R: 2:30 b/s
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10 Rounds for Time
9 Wall Balls 20/14#
6 Handstand Push-Ups
3 Deadlifts 315/205#
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WOD THOUGHT: The goal today is to keep rounds between 1:00-1:30/round with the ultimate cap being at just under 2:00/round. This means that each set should be held unbroken and it is just the transitions between movements and resting there that should eat up the time. Deadlift loads should not exceed 75%
Thursday
Skill / Strength
8:00 EMOM
min 1: 1/1 Turkish Get-Ups
min 2: 2-3 Rope Climbs
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24:00 EMOM
min 1: 15/11 Cal Echo Bike or 17/12 Assault Bike
min 2: 50 Double Unders or 75 Single Unders
min 3: 12 50ft Shuttle Sprints
Min 4: Rest
*Alternating Rounds of Single Unders and Double Unders
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WOD THOUGHTS: The goal today is to push the working efforts and then rest a good amount before repeating and hitting another quality effort as we move from round to round. The goal is to push both the Bike and the Run. Try to catch your breath on the double unders before tackling the run. We then have a nice little rest until the 4:00 mark and we come back onto the Air Bike.
Friday
P1 Strength
Every 3:00 for 12:00
5 Double DB Push Press (Challenging set of 5)
10 Single Arm Bent Over DB Rows @ light/moderate load (10 each arm)
:20 Weighted Hollow Hold
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Strength
Every 3:00 for 12:00
5 Push Press @ 80%
10 Bent Over Barbell Rows @ light/moderate load
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14:00 AMRAP
14 Toe to Bar
14 Single DB Box Step Up 50/35# 24/20″
14 SA DB Hang Clean and Jerk 50/35#
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Daily Focus: Stay smooth and work to be as efficient as possible throughout. 14:00 may seem like its not that long of a workouts, but the combo here should be challenging, so pacing and being smooth will pay off incrementally once we hit that 8:00 mark.
Saturday
Partner Workout
For Time
2000m Row
Partner Holds Dual KB Front Rack 53/35#
into..
100 Burpee Pull-Ups
While Partner Holds KB in Suitcase Position 53/35#
into..
50 Dual DB Bench Press 50/35#
While Partner Holds Handstand
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WOD THOUGHTS: This workout will begin with one athlete cleaning the KBs up to the Front Rack position. Once the KB’s are in the Front Rack the other athlete can beging rowing. Once the Front Rack is lost the partners must switch who is rowing and allow the other athlete to get off the rower, clean the KBs to the front rack and then the other athlete will begin rowing. Once 2000m is hit on the rower we will then have the athletes move to the Burpee Pul-Ups, which will proceed similarly with one athlete holding KBs at their sides while the other is doing Burpee Pull-Ups. Finally we will make our way to the Handstand Hold and DB Bench with an athlete kicking up to hold then the other athlete starting in on the Bench Press. The Bench looks ike the easiest part of this workout, but that handstand hold will blow up the triceps and make these sets more and more challenging.
Sunday
4 Rounds for Time
1000m Bike
20 KB Sumo Deadlift High Pull 70/53#
40 Air Squats
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WOD THOUGHTS: This one is paying homage to some old school CrossFit Triplets with a classic of Biking, Sumo Deadlift High Pull, and Air Squats. The goal is to push the pace on the bike, find your breath on the SDHP, and then work on speed of repetitions through the Air Squats.
Weekly Programming Focus: We are now tackling Week 4 of the PRVN Open Prep Cycle. This week will build off the previous 3 weeks and progress the loading specifically in our weightlifting complex on Monday, Back Squats on Wednesday, and Push Press Friday. We have a real challenge for you all with a double chipper on the 15:00 mark on Tuesday, with the goal of building muscular stamina and capacity in big rep ranges. We will then finish off the week with a challenging triplet style open prep WOD “Sully”. This one is built around grip and midline fatigue and will challenge pacing strategy and the ability to hang onto the bar in the Toe to Bar. Our Partner WOD Saturday is a little evil as the challenge of muscular endurance along with iso holds will pack a punch.
