05-09/02/24 Lunchtime

Monday

Warm-Up

400m Run

Straight into:

For Quality:

5/5 DB Front Rack Reverse Lunges

10 Good Mornings

5/5 World's Greatest Stretch

5 Bar Facing Burpees

Strength Conditioning

"The Pie Man"

3 Rounds for Time:

400m Run

5/5 DB Clean and Jerks 12.5/7.5 kg

10 Bar Facing Burpees

Time Domain: 10:00-15:00 minutes

Time Cap: 15:00 minutes

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Tuesday

Warm-Up

8 minute EMOM, Alternating each minute:

Minute 1: 45 Second Machine of Choice (Easy pace)

Minute 2: :25/25 Second Side Plank Hold

Minute 3: 10 Russian Kettlebell Swings + 10 Hollow Rocks

Minute 4: 30-40 Second Handstand Hold (Wall Supported or Freestanding)

Conditioning

"Superchin"

15:00 minute EMOM

minute 1: 20 Alt V-Ups

minute 2: 15m Handstand Walk/ Bear Crawl

minute 3: 9 Deadlifts 40/25 kg

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Wednesday

Warm-Up:

8:00 minutes, For Quality

1:00 minute Machine of Choice (Easy pace)

5/5 World's Greatest Stretch

10 Tall Muscle Cleans

10 Behind the Neck Elbow Punch Throughs

5 Barbell Squat jumps

Conditioning

"The Ferret"

AMRAP 9min

10 Pull-Ups/Ring Row

10 Box Jump Overs

30 Double Unders/90 Single Unders

10 Handstand Push-Ups /Pike Push Ups

10 Wall Balls 6/4 kg

30 Double Unders/90 Single Unders

Primary Objective: 3+ Rounds

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon

Thursday

Warm-Up

6:00 minutes, For Quality

:30 second Echo Bike

8/8m Lateral Shuffle 

5 Inchworm Push-Ups

10 Down Dog Alternating Toe Taps

10 Kettlebell Deadlifts

Conditioning

"The Wizard"

20:00 minute EMOM , Alternating Movements

minute 1: 13/10 Calories

minute 2: 15 American Kettlebell Swings 24/16kg

minute 3: 6 Shuttle Runs 8/8m

minute 4: 15/10 Push-Ups

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose

Friday

Warm-Up

For Quality

12/9 Calorie Row

5/5 Single Arm Dumbbell Hang Muscle Clean and Press

10 Banded Face Pulls

10 Hollow Rocks

10 Arch Rocks

Conditioning

"Mighty Mike"

AMRAP 20min

8 Toes to Bar/Knee Raises

10 Single Arm Dumbbell Hang Clean and Jerks 12.5/10 kg

14/12 Calorie Row

* Switch hands every 5 reps.

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold