*weekly programming focus overview at the bottom*
Monday
PRVN Total Retest:
45:00 minute window to complete
PRVN Total:
1-rep max Power Clean
1-rep max Weighted Pull-Up
3-rep max Bench Press
5-rep max Back Squat
*Score: Total Combined lb’s
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WOD THOUGHTS: After 10 weeks of dedicated Strength work today, this is your opportunity to retest yourself and see how your training has improved. Please look back to compare your results to what you achieved on August 14th.
Primary Objective: Increase total lb’s / kg’s lifted across all 4 lifts
Secondary Objective: Increase each of the 4 lifts today
Tuesday
Gymnastics Muscular Stamina Test
Max Unbroken Strict Handstand Push-Up Test
*L2:
Box Pike Handstand Push-Ups
*L1:
Max Push-Ups
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5 Sets, For Max Distance
2:30 AMRAP
7/5 Strict Handstand Push-Ups
200m Run
10 Toe to Bar
Max Distance Handstand Walk
Rest 1:15 between sets
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WOD THOUGHTS: Today is all about getting inverted. We will be starting things off with our max effort strict handstand push-up test with the goal of increasing those reps by anywhere from 1-5 reps. Anyone that increases by more than that has really put the work in to increase that number! The workout today is then meant to target a little muscular interference here with a Strict Handstand Push-Up, Run, Toe to Bar combo into a max effort Handstand Walk. The goal with this one today is to stay unbroken on all the movements, keep the r5n to 1:00 or less which will allow for 30+ seconds on the Handstand Walk. For our gymnastics the goal would be to complete 50ft (10m) and for those just learning the goal is to get 5-25ft (1-8m) within the time frame.
Wednesday
P1 Strength
Every 3:00, 5 Sets
DB Power Snatch
DB Front Rack Squat
DB Hang Snatch
DB Front Rack Squat
DB Snatch
*Complete the complex on each arm
*Accumulate:
30 Single Leg Weighted Glute Bridge
2:00 Hanging Knee Tuck Hold
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“The Snatch Complex”
Every 3:00, 5 Sets
Snatch
Overhead Squat
Hang Snatch
Overhead Squat
Snatch
Start @ 60% of 1RM Snatch
*These will be full Squat Snatches
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For Time:
21/15 Calorie Echo Bike
21 Power Snatches 75/55 lb
15/11 Calorie Echo Bike
15 Power Snatches 75/55 lb
9/7 Calorie Echo Bike
9 Power Snatches 75/55 lb
15/11 Calorie Echo Bike
15 Power Snatches 75/55 lb
21/15 Calorie Echo Bike
21 Power Snatches 75/55 lb
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WOD THOUGHTS: The real challenge of this workout begins after the set of 9, so make sure to conserve your energy for the second half. The snatches are light enough for you to aim for completing each set in less than 2 breaks. With this load, a hybrid version of a muscle snatch and power snatch is often utilized, possibly try this in your warm up. Focus on pacing yourself and strategizing for a strong finish to achieve your best performance in this workout. Goal: 8:00-13:00, Cap of 15:00
Thursday
Gymnastics Test
Max Unbroken Strict Pull-Ups
*L2:
Max banded strict pull ups
*L1:
Max ring rows
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20:00 minute EMOM
min 1: 12 Dual DB Bench Press 50/35lb
min 2: 3/2 Rope Climbs, 15 ft
min 3: 50 Double Unders
min 4: 100ft Farmers Carry, For Load
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WOD THOUGHTS: Today, the focus will shift to an upper body stamina conditioning day, which will start with our max unbroken Strict Pull-up test. We will then be moving into some Rope Climb skill work to target before the strength conditioning piece, along with talking through the DB Bench, Double Unders, and Farmers Carry. The goal today on the metcon is to have a little more of a strength and skill focus that is centered around the rope climb being the most challenging minute in the 20:00 EMOM
Friday
P1 Strength
Every 2:00 minutes, 6 Sets
DB Power Clean + DB Squat Clean + DB Push Jerk
(Complete complex on each arm)
*Increase weight by feel
8/8 Half Kneeling Paloff Press with Rotation
10/10 Single Leg Glute Bridge
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Strength Test
Take 15 minutes to Establish 5RM Deadlift
*L2 option: Hex bar
*L1 option: Block Deadlift from 3” Risers Every 3:00, 5 Sets
5-7 Reps for Absolute Quality @ moderate load
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5 Rounds, For Time:
10 Dual Dumbbell Power Cleans 50/35lb
15/12 Calorie Row
20 Wallballs, 20/14 lb, 10/9 ft target
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WOD THOUGHTS: DB Power Cleans are from the floor!
Goal: 12:00-16:00
Primary Objective: Complete Each round in sub 3 minutes
Secondary Objective: Complete each movement unbroken
Saturday
4 Rounds
Partner 1: 400m Run
Partner 2:
25ft Dual KB Farmers Walking Lunges
10 Dual KB Push Press
25ft Dual KB Front Rack Walking Lunges
3 Wall Walks
Partner 2: 400m Run
Partner 1:
25ft Dual KB Farmers Walking Lunges
10 Dual KB Push Press
25ft Dual KB Front Rack Walking Lunges
3 Wall Walks
Load: (53/35)
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Post WOD: Accessories
3 Sets, For Quality
1:00 Plank Hold
:30 Hollow Hold
:30/:30 Side Plank
20 Alternating V-Ups
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WOD THOUGHTS: Goal: 18:00-25:00
Partner 1 will start on the 400m Run, while partner 2 starts on the walking lunges, kb push press, and wall walks. Both partners must be finished with their set before they can switch stations and move on the next round. This means that if partner 1 is not back from the run by the time partner 2 is done with there set of walking lunges, push press and wall walks, partner 2 must wait until partner 1 is back.
Sunday
Strength
Every 90 seconds, 5 Sets
10 Barbell Bent Over Rows, For Load
—
P1 Strength
*Same as above, can use DBs
*After each set:
8 Slam Ball Over the Should Toss
8 Slam Ball Push-Ups
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4 Sets, For Max Reps
3:00 AMRAP
9/7 Calorie Echo Bike or 12/9 Calorie Assault
into..
AMRAP
4-8-12-16.. and so on…
Renegade Rows 50/35lb
Box Jumps 24/20”
Rest 1:00 b/s
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WOD THOUGHTS: *Same buy in every time, but pickup where you left off with on the Pull-Ups and Box Jumps each round i.e. if you made it through the 12’s on the first set, start on the 16s after you hit the 9/7 calorie bike buy-in to the start of the next round.
Renegade Rows: Just the row, no push-ups
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Weekly Programming Focus: Hey Power House Crew! We are finally here, Week 10 of the PRVN Affiliate Swole Cycle! We are excited to see the results shine on a few retests and put a bow on the cycle. The goal this week is to hit the PRVN Total on Monday, “The Hurricane” on Wednesday, and our 5RM Deadlift on Friday. We will also be tackling our Max unbroken tests for both the Strict Handstand Push-Ups and Strict Pull-Ups to see where our strict gymnastics work is leading into the Kratos Cycle. The write-up on what to expect in the Kratos Cycle is written below. The goal with the swole cycle was to lay a foundation of base support for the entire body, which will then be built upon with a lot more tempo and positional work in the Kratos Cycle before getting into our Gains Cycle which will take us into the Open and Quarterfinals for the CrossFit Season. This of course, assuming most of the season stays the same. We target the Open as our little Fitness check-up as well as a way to build community and camaraderie with the Open workouts performed every Friday or Saturday.