*weekly programming focus overview at the bottom*
Monday
P1 Strength
20RM Goblet Squat
*Accumulate 2 mins for each movement:
Weighted Wall Sit
HS Hold
Bar Hang
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Strength
20RM Back Squat
—
For Time
10-9-8-7-6-5-4-3-2-1
Thrusters 95/65#
Bar Facing Burpees
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WOD THOUGHTS: The goal today is to hit unbroken sets across for the Thrusters and move fast, while maintaining your breath on the burpees. Stay low and move quickly by turning as you jump over the barbell. Work the transitions and get your hands back on that barbell as quickly as possible.
Tuesday
Skill Work
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For Time
2000m Row
10 Wall Walks
100 Double Unders
50 Pull-Ups
2k Echo Bike or Assault Bike
10 Wall Walks
100 Double Unders
10 Rope Climbs
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WOD THOUGHTS: We are getting after a long chipper today. This will challenge you mentally and physically. Right out of the gate you will be challenged with a 1-mile run. We will then have to work at a steady pace on the Wall Walks and Double Unders. For the Pull-Ups we are looking at maintaining sets of 5+ across with limited rest between sets. We will then hit a 2k Echo Bike or Assault Bike. The goal here is to maintain a steady state pace in order to get off and tackle the Wall Walks with limited transition time. Finally, we will tackle another 100 double unders before working our way through a challenging set of 10 Rope Climbs. This is a long workout, so pacing is key. Start steady and slower than you think you should.
Wednesday
P1 Strength
Take 12:00 to Establish a 5RM Double DB Push Press
*Between warm up sets:
10 Side Plank Banded Rows (each side)
5 Banded or TRX/Ring Assisted Pistol Squats
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Strength
Take 12:00 to Establish a 5RM Push Press
—
21-15-9
Handstand Push-Ups
100ft Farmers Carry 53/35#
Ring Dips
100ft Farmers Carry
Push-Ups
100ft Farmers Carry
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WOD THOUGHT: We are tackling a very challenging press overload style workout. This is all muscular endurance and stamina localized fatigue. Expect even the push-ups to get challenging towards the end of this one as cumulative fatigue sets in.
Thursday
Skill Work
—
20:00 EMOM Capacity Test
min 1: 16/13 Cal Row
min 2: 20 Wall Balls 20/14#
min 3: 15 Toe to Bar
min 4: 50ft Dual DB Front Rack Walking Lunges 50/35#
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WOD THOUGHTS: Continue for as long as possible on the minute, then turn into AMRAP if you can’t complete within the time constraints. This workout is meant to start relatively controlled on the minute, but quickly escalate by round 3
Friday
P1 Strength
12:00 Clock to Establish
10RM Double KB TnG Deadlift
*Between warm up sets:
10 Banded Bicep Curls
10 Overhead DB Extensions
10 Hollow Rocks
—
Strength
12:00 Clock to Establish
10RM TnG Deadlift
—
EMOM, Until Failure
3 Power Cleans
3 Front Squats
3 Push Jerks
185/125#
*15 Min/Round CAP
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Daily Focus: The goal today is to test how much better you have gotten at barbell cycling and conditioning. For this test we either want to see you get more rounds with the same weight or the same rounds with more weight. Either way, we are looking for progression and improvement. We are capping this at 15 rounds in order to keep volume at a specific amount, so if you can do more than 15 rounds, increase the weight.
Saturday
Muscle Up / Pull Up / Chest to Bar Progressions
—
“8 Days of Fitness”
1-Devils Press 50/35#, 22.5/16kg
2- Push-Up Renegade Row 50/35#
3- Ring Muscle-Ups
4- 400m Row
5- Burpee Box Jump Overs 24/20”
6- Dual DB Step-Overs 24/20” (50/35#)
7- Strict Pull-Ups
8- 800m Row or Ski
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WOD THOUGHTS: **This is performed**
Round 1: as 1 Devils Press
Round 2: as 2 Push-Up Renegade Rows + 1 Devils Press
Round 3: as 3 Ring Muscle-Ups + 2 Push-Up Renegade Rows + 1 Devils Press
and so on… until the final round of 8-7-6-5-4-3-2-1
Sunday
P1 Strength
Take 12:00 to Establish a 5RM Double DB Bench Press
*Between Warm-Up sets:
:15 Banded Palloff Hold
6 Zottman Curls (slow and control)
—
Strength
Take 12:00 to Establish a 5RM Bench Press
—
15:00 AMRAP
10m Handstand Walk
16 Alt DB Snatch 35/25#
16 GHD Sit-Ups
4 Sandbag Cleans 150/100#
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WOD THOUGHTS: The goal today is to work steady through this one with close to unbroken sets throughout. The 10m handstand walk should be done in 1-2 go’s and the DB Snatch should be light today. For the GHD Sit-Ups we can sub weighted sit-ups, but the goal is unbroken throughout. Then for the Sandbag Cleans, we are looking for quick singles and a challenging load. We should be getting around 2:30-3:00/round.
Weekly Programming Focus: We are finally at test week. This means it will be a challenge and we will have some fun tester workouts in here to really get a baseline on overall fitness before moving into the PRVN Open Prep Cycle. This week we are getting rid of any added accessories with the idea of having athletes focus fully on hitting the workouts and then putting in the extra time into recovery protocols. Go big for that 20 Rep Back Squat. Even if athletes get 17 or 18 it will still be a huge win and more weight than they have done for that rep range. But, fight for 20! We will also be tackling the 5RM Push Press on Wednesday as well as the 10RM Deadlift on Friday. We should have a real good gauge of what to hit on these lifts based on all the progressions and numbers we have been tackling in the lead up to this test week. On Tuesday we have a very challenging chipper that will test your endurance and muscular stamina. Our 20:00 EMOM test comes on Thursday and with that comes a cool style where 5 Rounds will be the top score, but it changes into an AMRAP if you can’t make it on the minute. Have fun and get after it!
