*weekly programming focus at bottom*
Monday
P1 Strength
Every 90sec, 6 Sets
3 Double KB Squats + :30 Double KB Overhead Hold
R: 5:00
Goblet Squat
20 Rep Max, 5-10# increased weight from last week
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Strength
Every 90sec, 6 Sets
3 Overhead Squats, starting at 70% of 1RM and increasing
R: 5:00
Back Squats
20 Reps @ 5-10# increased weight from last week or 65% of 1RM
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4 Rounds for Time
15 Pull-Ups
12 Box Jump Overs 24/20”
9 Dual KB Clean and Jerk 53/35#
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WOD THOUGHTS: Today the goal is to stay at 85-90% effort throughout the 4 rounds. We should hit a pace that feels near maximum and try to hold on to maintain even sets across. The one area that will catch up today is our grip strength from the Dual KB Clean and Jerk to the Pull-Ups. A note that the KB Clean can go straight from the floor to the shoulder then overhead and right back to the hip for the next rep.
Tuesday
P1 Strength
Every 2:00 for 10:00
10 Double KB Tng Deadlifts
Max L-Hang or Knee Tuck Hang (after each set)
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Strength
Every 2:00 for 10:00
10 TnG Deadlifts
Start @ 60%, increase by feel and form
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20:00 EMOM
min 1: 15/11 Cal Echo Bike or 18/13 Assault Bike
min 2: 11 Burpees to Target
min 3: 15 Toe to Bar
min 4: 15 Handstand Push-Ups
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WOD THOUGHTS: The goal today is to finish each segment in 45 seconds or less and then casually move to the next station to tackle those reps. These sets are not meant to be unbroken, or do they need to be, but the sets should be quick and efficient. If these numbers are to challenging let’s move them down a bit to stay in the range of challenging sustainable.
Wednesday
P1 Strength
DB Hang Snatch + Low Hang Snatch + 2 DB Goblet Squats (each arm)
Every 90sec for 12:00 (10 Sets)
1+1+2 x 2 Sets (1 set each arm)
1+1+2 x 4 Sets (2 sets each arm)
1+1+2 x 4 Sets (2 sets each arm)
:30 Banded Paloff Hold, Alternate sides each round
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Strength
Hang Squat Snatch + Low Hang Squat Snatch (below knee)
Every 90sec for 12:00 (8 Sets)
1+1 @ 65% x 2 Sets
1+1 @ 70% x 3 Sets
1+1 @ 75%+ x 3 Sets
—
7:00 AMRAP
2-4-6-8-10-12…
Alt DB Snatch 70/50#
10 Wall Balls 11ft Target 20/14#
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WOD THOUGHTS: We have an escalating ladder here of Alt DB Snatch a moderately heavy load. After each set of the DB Snatch, we will go to the wall and hit a moderate number of Wall Balls, but to a high target. This will overemphasize hip extension, especially with the combination of the DB Snatch. Work on being powerful and efficient today!
Thursday
Strength
Every 3:00 for 9:00
6-4-2 KB Renegade Row + Gorilla Row
12 Dual DB Bicep Curls
—
10 Sets
1:30 AMRAP
8 Shuttle Runs (25/25ft)
-Max Distance Row
1:30 Rest
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WOD THOUGHTS: Work to turn and touch at the same time on the shuttle run and accelerate out of the turn. This will keep top end speed more sustainable throughout. Get on the rower and try to get it up to speed as fast as possible before settling into a hard pace for the remaining time on the AMRAP. Goal today is consistency across!
Friday
P1 Strength
Double DB Push Press
Every 2:00 for 8:00
8 Reps
6 Reps
6 Reps
Max Reps
*After each set: 6 Single Arm TRX Rows + 5 Strict Knee Tucks (slow and control)
—
Strength
Push Press
Every 2:00 for 8:00
8 @ 60%
6 @ 65%
6 @ 70%
Max Rep @ 75% (Cap of 12 Reps)
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3 Sets
4:00 AMRAP
1-2-3-4-5…
Power Cleans
Front Squats
Push Jerks
30 Double Unders Each Set
R: 2:00 b/w AMRAPS
Load: (155/105), (185/125#), (205/145#)
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Daily Focus: This workout will start on the barbell. You will do 1 Power Clean + 1 Front Squat + 1 Push Jerk. Then you will do 30 Double Unders. We will then move to 2 Power Cleans + 2 Front Squats + 2 Push Jerks before getting back on the rope. We will continue this for the duration of 4:00. Once we are done with the 4:00, you will have a 2:00 rest period to adjust loads and sit down. We will then start again at 1-1-1 with the new loads. Continue this for the 3 sets of 4:00 AMRAPs. Goal is to get through 5s and into set 6 on set 1, 4s and into set 5 on set 2 and 3s and into set 4 on set 3.
Saturday
Partner Workout
For Time
100 Cal Echo Bike or 110 Cal Assault Bike
100 American KBS 53/35#
100 Lateral Burpee Over Partner
20 Rope Climbs (15ft)
1:1 Work to Rest
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WOD THOUGHTS: The goal today is to maintain fast reps throughout and minimal periods with no one working. Work on transitions between partners to keep the reps accumulating throughout the entire workout. Start fast on the bike and hit quick sets of 10-15 cals at a time. For the KBS, stay on the KB until you see the speed of repetition starting to slow and then switch partners. For the burpees over partner, have one partner on the floor and the other doing lateral burpees again until speed slows. Then the other partner lies down and the next partner begins their reps. We will finish off with 10 Rope Climbs a piece for a total of 20 reps to finish the day.
Sunday
30:00 AMRAP
200m Run
200ft Farmers Carry 53/35#
200m Run
100ft Bear Hug Sandbag Carry 150/100#
200m Run
10/10 Single KB Contraleral Step-Ups 24/20”, 53/35#
1:00 Forearm Plank Hold
*weather permitting, 200m Row
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WOD THOUGHTS: Stay steady throughout and keep the midline engaged. The runs should be at a controlled pace imagining that you are going out for a 30-40 min run rather than quick sprint 200s. Once we get on the stability implements it is about maintaining a neutral spine and keeping the core engaged.
Goal today would be to hit about 3 rounds during the 30:00 AMRAP
Weekly Programming Focus: We are now getting into Week 3 of the PRVN Base Cycle. The goal this week is ramp things up, add a bit of volume and keep those progressions rolling with our 20RM Back Squat build, the 10 TnG Deadlift Build, our Push Press 5RM undulating progression, as well as our Oly work from the hang, and barbell conditioning work built off “Macho Man” from Week 1. We will also have our Weekly EMOM on Tuesday and the Weekly Chipper on Saturday. Expect some fun challenging workouts and a good flow to the week.