*weekly programming focus overview at the bottom*
Monday
P1 Strength
Every 90 seconds, 8 Sets Alternating Stations
Station 1: 3 Overhead Squats
Station 2: 5 Front Squats
Start @ 75% of your 1RM Overhead Squat and Front Squat and increase loads by feel
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Strength
Every 90 seconds, 8 Sets Alternating Stations
Station 1: 3 Overhead Squats
Station 2: 5 Front Squats
Start @ 75% of your 1RM Overhead Squat and Front Squat and increase loads by feel
—
For Time
21-18-15
Power Clean
Thruster
Load: 95/65lb
Rest 1:00 minute
15-12-9
Power Clean
Thruster
Load: 115/75lb
Rest 1:00 minutes
9-6-3
Power Clean
Thruster
Load: 135/95lb
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WOD THOUGHTS: Primary Objective: Complete each set of Thrusters unbroken
Secondary Objective: Achieve best possible time
We want to see you go for the best possible overall time here with the goal of going unbroken on the Thrusters. The expectation is to break the Power Cleans as needed in order to manage fatigue and allow yourself to hang onto the Thrusters
Tuesday
Gymnastics Skill Work
—
4:00 AMRAP
3/2 Rope Climbs
200m Run
15 Toe to Bar
-Max Line Facing Burpees in Remaining Time
1:00 Rest between sets
Continue until 100 Rep Line Facing Burpees
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WOD THOUGHT: Goal: Complete in 4-5 Rounds
Cap: 6 Rounds – Time Domain: 14:00-24:00
Primary Objective: Complete each movement in 1:00 minute or less
Secondary Objective: Complete 20+ Burpees each round
Wednesday
P1 Strength
Heavy Double KB Deadlift
Every 3:00 minutes, 4 Sets
2 Reps
2 Reps
2 Reps
2 Reps
*After each set
:20/20 Star Plank
6-8 Cuban Rotations 40×1 Tempo
—
Strength
Heavy Deadlift
Every 3:00 minutes, 4 Sets
2 Reps @ 90%
2 Reps @ 90%
2 Reps @ 90%
2 Reps @ 90%
*Percentages are based on your 1rm Deadlift
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2 Rounds, For Time:
25/20 Calorie Row
30 Alternating Dumbbell Snatches 50/35lb
20/14 Calorie Echo Bike
50ft Dual Kettlebell Front Rack Walking Lunges 53/35lb
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WOD THOUGHTS: Primary Objective: Best possible time
Secondary Objective: Push the Machines. We want the focus here to be on a good overall time and could see dialing back the machines in order to hang onto the DB and KB movements, but having this in as a secondary objective for those needing to build their capacity here would be a great challenge.
RPE: 8/10
Stimulus: Quad Pump / Muscular Endurance
This is a second half workout: You won’t win the workout in the first round but you can lose it. Meaning, that you need a steady pace on the first round and then increase effort on the second round.
Thursday
Strength
Strict Press
Take 10:00 to build to a 3rm for the day
Then: in the next 6:00 minutes complete
1 x 3 @ 92% of your 3rm from above
1 x 4 @ 87% of your 3rm from above
1 x 5 @ 85% of your 3rm from above
Rest as needed between sets
—
*P1 Strength same as strength above, but Hex bar or double KB*
—
16 minute EMOM, alt each minute:
Minute 1: 100ft Farmers Carry
Minute 2: Accumulate 20-25 seconds Freestanding Handstand Hold or Nose to Wall Handstand Hold
Minute 3: Max Rep Crossovers
Minute 4: :10-:15 second Ring L-Sit
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WOD THOUGHTS: Challenge the loads on the farmers carry, but stay unbroken for the 100ft. On the Freestanding Handstand Hold or Wall Supported Handstand Hold we are looking for a strong overhead position and continually pressing through the floor. You can come down in the minute, we are just looking for 20-25 seconds here of work. We have put Crossovers in here as a fun little practice time for those looking to work on a new skill and we will just count how many successful reps we can get in the time frame. For the Ring L-Sit, we can modify it to a tuck L-Sit on the Rings or move to the parallettes.
Friday
4 Rounds for Time
200m Run
10 Pull-Ups
15 Push-Ups
40 Air Squats
15 Push-Ups
10 Pull-Ups
200m Run
Rest 2:00 minutes between intervals
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WOD THOUGHTS: Score is Total Running Time
Time Domain: 4:00-6:00 minutes / set
Time Cap: 7:00/Set
Stimulus: Bodyweight Conditioning / Murph Prep / V02 Max Intervals / Muscular Stamina
Saturday
Partner WOD
Complete for Time with Partner
60 Power Snatch 115/75/lb
2000/1700m Row
60 Dual Dumbbell Step-Overs 35/25lb, 24/20”
*Starting with and Every 90 seconds, perform:
10 Synchro V-Ups
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WOD THOUGHTS: Primary Objective: Best Possible time. Play to your strengths, what that means to us: Build a plan, push your strengths, strategize what rotations and rep schemes you will take on the movements
Secondary Objective: Complete V-Ups in 15 seconds or less
Sunday
Strength
Bench Press
Take 10:00 to Build to a 3rm for the day
Then in 6:00 minutes complete
1 x 3 @ 92% of your 3rm from above
1 x 4 @ 87% of your 3rm from above
1 x 5 @ 85% of your 3rm from above
—
*P1 Strength same as strength above, but double DB*
—
Every 4:00 minutes for 16:00 minutes
30 Running Single Unders
10 Dual Dumbbell Burpee Power Clean
20 Double Unders
10 Dual Dumbbell Thrusters
Load: 50/35lb
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WOD THOUGHTS: Goal: complete each round in sub 2:30 minutes
Primary Objective: Complete each round in 2:15-2:45 minutes
Secondary Objective: Unbroken Movements across
Stimulus: Muscular Endurance / Dumbbell + Jump Rope Conditioning
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Weekly Programming Focus: We are now tackling week 7 of the PRVN Power Cycle which will consist of some fun variations to the progressions we have been working on. We are taking out the banded work this week and getting into a 4×2 Heavy Deadlift and a 3RM Strict Press as well as a 3RM Bench Press. Our Monday starts off with Front Squats and Overhead Squats building to a heavy 3 and 5 over the course of an alternating EMOM. And we will finish off the week with a challenging interval style Murph Prep workout as we get closer to the day of. By now we should be feeling more and more confident with our pacing and ability as the day nears. This week is jam packed full of progressions as well as some new movements, so have fun and get after it!!