*weekly programming focus overview at the bottom*
Monday
3 Rounds, For Time:
100 Double Unders
33 Wall Balls, 20/14 lb, 10/9 ft target
“X” Gymnastics Movement
“X” Gymnastics:
Round 1: 33 Toe to Bar
Round 2: 22 Strict Pull-Ups
Round 3: 11 Body Blasters
*Body Blaster = Burpee + Pull-Up + Knee to Elbow
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Bodybuilding Finisher
3 Sets
Rest as needed between set
7 Lower Half Reps
7 Upper Half Reps
7 Full Range of Motion Reps
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WOD THOUGHTS: Today, we are getting after a fun, different style workout with 3 rounds, where the first two movements in each round stay the same and the third movement changes. The intent of the workout today is around muscular endurance and aerobic stamina with an emphasis on gymnastics pulling strength and endurance. We will move from Toe to Bar to Strict Pull-Ups to the “Body Blaster” as a fun finish to the workout today.
Tuesday
P1 Weightlifting
Every 3:00 minutes, 5 Sets
High Hang DB Squat Clean + Push Jerk
Hang DB Squat Clean + Push Jerk
DB Squat Clean + Push Jerk
*Complete the complex on each arm
*Increase the weight by feel, Building over 5 Sets
*Not TnG
Rest as needed between sets
*If any P1 athletes want to use a bar, could go off the Level 1 and focus on technique and form
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Weightlifting
Every 3:00 minutes, 5 Sets
High Hang Squat Clean + Split Jerk
Hang Squat Clean + Split Jerk
Squat Clean + Split Jerk
Starting @ 70% of 1RM Clean and Jerk, Building over 5 Sets
*Not TnG
—
For Time
10-8-6-4-2
Deadlifts
Hang Power Cleans
Shoulder to Overhead
Load: 155/105lb
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WOD THOUGHT: Our main emphasis is on technique refinement. Because the percentages are lower this week, our goal is to achieve a perfect success rate in all your lifts. If you find the first three reps moving slower than usual, don’t hesitate to lighten the load. We’re prioritizing bar speed and control, so adjust as needed to maintain those crucial aspects of your lifts. Your precision and form are key this week.
Wednesday
P1 Strength
DB Front Rack Reverse Lunge
Every 2:00 minutes, 4 Sets
5 Reps/Leg
*After each set:
10 KB Plank Pull Throughs
10 Single Leg Hip Thrusts (each leg)
—
Strength
Back Rack Reverse Lunge
Every 2:00 minutes, 4 Sets
5 Reps/Leg
Perform all 5 reps on one leg, then all 5 reps on the other leg
starting @ 100% of your 10RM and increasing load to a max for the day
—
21/17 Cal Row
50ft Dual Dumbbell Farmers Lunge
15/12 Cal Row
50ft Dual Dumbbell Front Rack Lunge
9/7 Cal Row
50ft Mixed Rack + Overhead Walking Lunge
Rest 2:30 minutes
21/15 Cal Echo Bike
50ft Dual Dumbbell Farmers Lunge
15/11 Cal Echo Bike
50ft Dual Dumbbell Front Rack Lunge
9/7 Cal Echo Bike
50ft Mixed Rack + Overhead Walking Lunge
*Mixed Rack + Overhead Walking Lunge = Front Rack + Overhead Position
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WOD THOUGHTS: The workout is called “Walk Away” and we hope you can still walk away from this workout. The main emphasis we want to tackle today is the lunge position and how we set up the feet. For all lunge variations we are looking for the feet to stay closer to shoulder width apart rather than hip width apart. This will create a better base of support. Press the knees out just like a squat when we lunge and imagine flexing your belly as you stand on every single step. Go over these points and talk through the different variations today. Leg stamina is definitely the main focus here, so spend the time loosening athletes up post workout.
Thursday
Strength
Bench Press
Take 10 minutes to Establish a 5RM
—
P1 Strength
*Same as Strength, if athletes want do not want to use a bar, here are a few options
Scaling:
Floor Press
Dumbbell Bench Press
—
3 Sets, For Time
400m Run
16 Bench Press 135/95
10 Burpee Box Jump Overs 24/20”
Rest 1:00 minute between sets
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WOD THOUGHTS: Once we have established the 5RM, we will adjust loads to the workout of the day and talk through some little quick tips and tricks for the burpee box jump overs. The burpee box jump overs today are a way to add in a little plyometric push-up to the mix after the Bench Press creating a nice coupling of absolute strength work with plyometric strength work for added motor neuron recruitment, while still building it into a conditioning workout.
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
—
Weightlifting
Power Snatch
Every 2:00 minutes, 6 Sets
Set 1: 7 Reps @ 60%
Set 2: 6 Reps @ 65%
Set 3: 5 Reps @ 70%
Set 4: 4 Reps @ 75%
Set 5: 3 Reps @ 80%
Set 6: 2 Reps @ 85%
—
P1 Strength
Alternating DB Power Snatch
Every 2:00 minutes, 6 Sets
Set 1: 12 Reps , Set 2: 10 Reps, Set 3: 8 Reps
Set 4: 6 Reps, Set 5: 4 Reps, Set 6: 2 Reps
*Total reps, alternating arms
*Accumulate:
25 Banded Strict Pull Ups
25 Dumbbell Seated Overhead Tricep Extension
25 Dumbbell Curls (each arm)
—
12:00 minute AMRAP
3 Ring Muscle Ups
3/3 Single Arm Kettlebell Hang Snatches
9 Kettlebell Squats
Load: 53/35lb
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WOD THOUGHTS: We are getting into some Snatch work today to start things off. The goal here is to focus on the Power Snatch with big explosive hips and a vertical drive through the bar while keeping the bar close. We will be working from 7 reps @ 60% all the way to 2 reps @ 85% with the goal of building some consistent mechanics and learning how to get more and more explosive with each % increase. Speed on the barbell should look the same across. We will then have a little time to touch on the scaling modifications and different variations of the workout before getting into a little Kettlebell Snatch, Ring Muscle-Up and Kettlebell Squat workout. This is a different style today where we put the onus on the athlete to adjust where the kettlebell sits to get a little change to the stimulus each round. For Ring Muscle-Ups today we are expecting to talk through the different ways to modify and adjust levels for athletes with the different progressions, but we do not want to go through a full teaching breakdown as we just don’t have the time today and that wasn’t the emphasis of the workout.
Saturday
P1 Strength
*Same as strength, can sub for DB Goblet Squat
—
Strength: 12 Minute Clock
Pause Back Squat
2 x 3 @ 60%
2 x 3 @ 65%
Rest 2:00 minutes between sets
*On each rep, pause in the bottom position for 3 seconds.
Percentage is based on your 1rm Back squat
—
For Time:
40/28 Calorie Echo Bike
40/32 Calorie Row
*1 Partner Starts on Each Machine and is working to complete calories to complete the buy-in
—-
100 Partner Feet Anchored Weighted Medball Sit-Ups 20/14lb
50 Wall Facing Handstand Push-Ups (Combine)
100 Partner Medball Russian Twists
50 Synchro Push-Ups
—-
40/28 Calorie Echo Bike
40/32 Calorie Row
*1 Partner Starts on Each Machine and is working to complete the calories to the complete cash-out
*Partners must complete the opposite machine they chose on the buy in
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WOD THOUGHTS: For the Medball Core Movements, both partners are doing the movement, but only one partner is completing the movement with the medball and the ball is passed off each rep, so that the medball is alternating every other rep for each partner.
*The best scale for the Wall Facing HSPU would just be to move farther off the wall to create a less challenging angle, then next move to the box, and finally to a Dumbbell Press.
Sunday
For Time:
200m Run
1 Rope Climb
10 Russian Kettlebell Swings
200m Run
2 Rope Climbs
20 Russian Kettlebell Swings
200m Run
3 Rope Climbs
30 Russian Kettlebell Swings
200m Run
4 Rope Climb
40 Russian Kettlebell Swings
200m Run
5 Rope Climbs
50 Russian Kettlebell Swings
200m Run
Load: 70/53lb
—
Post WOD Accessories
4-5 Sets, For Quality
10 Supine Grip Bent Over Rows
100ft Farmers Carry, For Load
100ft Reverse Sled Drag, For Load
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WOD THOUGHTS: Today we have a fun escalating rep scheme of Rope Climbs and Russian Kettlebell Swings that will surely challenge the grip and posterior chain. We will use the runs to keep pace as well as shake out our hands on the way through this workout. We do have time to really go over the Rope Climbs and different styles for both the climb and the descent. Spend 10:00 minutes or so talking through this as well as different scaling options for the workout.
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Weekly Programming Focus: Hey Power House Crew, we are now into Week 6 of the PRVN Swole Cycle. This week is a minor deload of sorts and that means that we won’t be tackling the 20RM Back Squat progression this week or the Heavy Deadlift progression. We are, however, tackling the Clean and Jerk, Power Snatch, and building to a heavy 5 on Back Rack Reverse Lunges as well as a heavy 5 rep on the Bench Press. We have kept in the Strict Pull-Up progression as well as the Handstand Push-Up progression, but these are added into the optional accessory work rather than the main WOD to keep the progressions moving but limit the challenge on class management and for most, adding a little more of a deload this week.