*weekly programming focus overview at the bottom*
Monday
“9/11 Memorial Workout”
For Time:
Buy-In:
2001m Row
…Into…
9 Rounds of the following:
11 Toes to Bar
11 Power Cleans @ 110/70lb
11 Wall Balls @ 20/14lb / 10/9ft target
—
WOD THOUGHTS: Today, we honor the many lives lost in the 9/11 Terrorist Attacks. We created this workout to show our respect to them and to ensure we never forget the tragedy that happened that day. For some insight on the components of the workout and what each aspect represents. The 2001m Row Buy-In represents the year. 9 rounds represent the Month, 11 reps represent the day and the 110 lb Barbell represents the number of floors on each tower.
Tuesday
Gymnastics Strength / Handstand Push-Up Progression
Option A)
Every 90 seconds x 10 Sets
35-40% of Max Unbroken Strict Handstand Push-Ups
Option B)
Every 2:30 x 6 Sets
6-8 Deep Deficit Kipping Handstand Push-Ups
+
10 Dual Dumbbell Strict Press @ Choice Unbroken Load
Option C)
Every 2:30 x 6 Sets
6-8 Box Pike Handstand Push-Ups (Kneeling or Feet Piked)
+
10 Dual Dumbbell Push Press
—
AMRAP 10:00
30 Double Unders
2 Dual Dumbbell Box Step-Overs
2 Wall Walks
30 Double Unders
4 Dual Dumbbell Box Step-Overs
4 Wall Walks
30 Double Unders
6 Dual Dumbbell Box Step-Overs
6 Wall Walks
30 Double Unders
8 Dual Dumbbell Box Step-Overs
8 Wall Walks
and so on..
Dumbbell Load: 50/35lb
Box Height: 24/20″
—
WOD THOUGHT: This workout is intended to be Heavy and Time Under tension focused. Challenge yourself with the loading of the Step-Overs today. Ideally you should be able to complete at minimum, the single digits unbroken. The Wall Walks will end up taking the most amount of time as you progress through this workout so once you reach the bigger numbers look to do small sets of reps. For example, when you get into the set of 10, complete 4 reps fast then rest, then another 3 reps fast then rest, then the final 3 reps. Breaking the larger numbers up into smaller sets can help you to keep moving.
Wednesday
P1 Strength
Every 2:30 minutes, 5 Sets, Complete the following:
1 DB Hang Power Snatch
1 Floating Power Snatch
Rest: 10 seconds
1 Power Snatch
1 Front Rack Squat
*Complete complex on each arm and increase weight by feel
—
Strength
Every 2:30 minutes, 5 Sets, Complete the following:
1 Hang Squat Snatch
1 Floating Squat Snatch
Rest: 10 seconds
1 Squat Snatch
1 Overhead Squat
Build to 75% of 1RM Squat Snatch, then complete 5 sets at or above the 1RM Squat Snatch
—
15:00 minute Running Clock
4 Sets
3 Weighted Strict Pull-Ups @ 85% of 1RM
Rest 30 seconds
6 Strict Pull-Ups
Rest 30 seconds
12 *Ring Rows
Rest 2:00 minutes
*Prescribed Ring Row Height = Body on Floor and Fingertips Touch the Rings
—
WOD THOUGHTS: *Today is a great day for those in the P1 crew that normally use DBs to use a very light or empty barbell and work through some quality Snatch work. Keep it light and fast and focus on good technique.
Primary Objective: Keep all sets unbroken with no kipping movement whatsoever. Maintain a hollow body position
Secondary Objective: Perform the Strict Pull-Ups and Ring Rows as deep as a pull as possible to the chest
Thursday
Strength
Deadlift/Bench
Every 2:00 minutes, 10 Sets Alternating Stations
Station 1: Bench Press
Station 2: Deadlift
Bench Press
2 Reps @ 90%+
3 Reps @ 87%
4 Reps @ 83%
5 Reps @ 78%
6 Reps @ 73%
Deadlift
6 Reps @ 73%
5 reps @ 78%
4 Reps @ 83%
3 Reps @ 87%
2 Reps @ 90%+
—
6:00 minute AMRAP
3-6-9-12-15-18…
American Kettlebell Swings 70/53lb
Burpees
—
WOD THOUGHTS: P1 Strength option: use KB’s or DB’s instead of barbell. Primary Objective: We are looking for intensity here and quick movement. It would be beneficial to practice the short swing vs. long swing and probably use more of a hybrid variation due to the weight of the Kettlebell
Friday
P1 Strength
Take 8:00 minutes to Build to
Double DB Squat
1 x 20 reps
*While resting
10 Pike Overs
12 Plank Kettlebell Pull Throughs
—
Strength
Take 8:00 minutes to Build to
Back Squat
1 x 20 reps
Suggested % is 70% of 5RM
—
Part A) 0:00-15:00 minutes
Complete For Time
1000m Run
80ft Single Arm Suitcase Walking Lunges 70/50lb
60/42 Calorie Echo Bike or 66/46 Calorie Assault Bike
40 GHD Sit-Ups or V-Ups
20 Goblet Squats 70/50lb
Time Cap: 15:00 minutes
Part B) @ 20:00 minute Mark
Complete For Time
800m Run
60 Air Squats
40 GHD Sit-Ups or 40 V-Ups
20/14 Calorie Echo Bike or 22/17 Calorie Assault Bike
Time Cap: 12:00 minutes
—
WOD THOUGHTS:
Total Running Time Cap 32:00 minutes
Score = Combined Time of Both Parts
Stimulus: Leg Stamina / Midline Conditioning
RPE: 8/10
Saturday
8 Rounds for Max Calories on the Rower
3:00 minute AMRAP
6 Bar Facing Burpees
7 *Muscle-Ups
8 Push Jerk 155/105
…into…
Max Calorie Row in the Remaining Time
*No rest between AMRAPS
*Alternate between Ring and Bar Muscle-Ups Each round
—
WOD THOUGHTS: Sub for Muscle-Ups is Burpee Pull-Ups
Primary Objective: Hit 20/16+ Calories on the rower each round
Secondary Objective: Complete the buy in to each round in 2:00 minutes or less
Stimulus: Upper Body Push Pull / Muscular Stamina and Aerobic Capacity
RPE: 8/10
Sunday
For Time
3 x 3 Second Handstand Hold to Forward Roll
into..
100ft Sled Push @ 180/135lb
10m (30ft) Handstand Walk
100ft Dual Kettlebell Overhead Carry 53/35lb
100ft Sled Push
10m (30ft) Handstand Walk
200ft Dual Kettlebell Front Rack Carry 53/35lb
100ft Sled Push
10m (30ft) Handstand Walk
300ft Dual Kettlebell Farmers Carry 53/35lb
into..
3 x 3 Second Handstand Hold to Forward Roll
—
WOD THOUGHTS: Time Cap: 12:00 minutes
Goal: 8:00-10:00 minutes
Primary Objective: Finish within the Time Cap
Secondary Objective: Complete the Handstand Walks Unbroken
Stimulus: Grinder / Midline + Overhead Stability
RPE: 6/10
Handstand Forward Roll – YouTube
—
Weekly Programming Focus: Hey Power House Crew, we are now into Week 5 of the PRVN Swole Cycle. Hope you are all feeling jacked, getting fit, and ready for more. We have some fun additions to the mix this week with our Swole Cycle and are building in some specific density pieces to our Handstand Push-Up Progression and our Strict Pull-Up Progression. With both of these we are working on multiple options that can be easily scalable across for any level of athlete. We will be hitting a Snatch Complex on Wednesday that is built around building tension through the 2nd pull past the knees. We have a big strength day on Thursday with a Deadlift and Bench before tackling a short powerful couplet of Kettlebell Swings and Burpees. Friday is a long leg endurance double chipper that will challenge pacing strategy as well as overall stamina. Our weekend workouts are a little different in style than what we have typically seen. We still have a solo work out on Saturday, but this is meant to be a 24:00 minute AMRAP, broken up into 8×3 minute segments that will take some pacing and coordination. Sunday, we will finish off the week with some skill work for the Handstand Holds and Handstand Walks.
A special note that Monday is 9/11 and we will be doing a longer hero style workout as a “9/11 Memorial WOD” in remembrance of those that lost their lives and the tremendous tragedy that occurred.
Theme of the Week: Jurassic 5