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08-12/01/24 Lunchtime

Monday

For Quality 

10 DB Goblet Cossack Squats 

8 Kip Swings 


"Dasher"

20:00 AMRAP

5 Handstand Push-Ups

10 Alternating Pistols

15 Pull-Ups


PRVN Recovery #7


Tuesday

Warm-Up

3 Sets, For Quality

1:00 minute Cardio Choice

15 Banded Good Mornings


Conditioning

"Dancer & Prancer"

Every 5:00 minutes for 20:00 minutes,

Alternating Stations


Station 1:

100 Double Unders

20 Deadlifts 100/70kg


Station 2:

350/300m Row

400m Run


PRVN Recovery #3


Wednesday

Warm-Up:

8 minute EMOM, Alternating each minute:

Minute 1: Machine of Choice

Minute 2: :25/25 Seconds, World's Greatest Stretch

Minute 3: 10 DB Push Presses + 10 DB Squats, 22.5/15kg

Minute 4: 15/15m DB Overhead Carry, Moderate Load


Conditioning

"Vixen"

For Time

50 Hang DB Power Snatch

30/22 Calorie Echo Bike

50 DB Squats

Load: 22.5/15kg


-Goal: 6:00-10:00 minutes

-Time Cap: 12:00 minutes


PRVN Recovery #6

1:00/1:00 Couch Stretch

1:00 Childs Pose


Thursday

Warm-Up

For Quality:

10 Hollow Rocks + 10 Arch Rocks

8/8 Single Arm Ring Rows


Conditioning

"Comet"

5 Sets, For Max Reps

2:00 minute AMRAP

20 Toe to Bar

-Max Dual DB Bench Press 22.5/15kg


Rest 1:00 minute between sets


PRVN Shoulder Mobility


Friday

Warm-Up

8:00 minute EMOM, Alternating Movements

minute 1: Choice Cardio

minute 3: 15 Squat Jumps

minute 4: 5 DB Facing Burpees *Priming Efficiency and Technique


Conditioning

Workout Cupid


12min

1-2-3-4-5-6-7-8-9-10 etc reps for time of:

Dumbbell squats

DB-facing burpees


Load: 22.5/15kg


2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)


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