18-22/12/23 Lunchtime

Monday

Warm-Up

1min Bike

10 PVC Pipe Pass Throughs

10/10 PVC Pipe Around the Worlds

 :30 second PVC Pipe Prayer Stretch

 5/5 World's Greatest Stretch

"Window to the Wall"

20:00 minute AMRAP

75 Single Unders

25 Wall Balls 9/6kg

5* DB Power Snatch 22.5/15kg

Increase Power Snatch by 5 Reps on Each Set

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Tuesday

Warm-Up

8:00 EMOM, Alternating Each Minute

minute 1: :45 second Echo Bike

minute 2: 10 Bar Kip Swings + 5 Inchworm Push-Ups

minute 3: 10 Banded Face Pulls + 10 Banded T's

minute 4: :30 second Hollow Hold

"Fly in the Ointment"

For Time

Station 1:

8:00 minute AMRAP

15/11 Calorie Echo Bike or 18/13 Calorie Assault Bike

12 Ring Row

7 Burpee Box Jumps 24/20''

Rest 3:00 minutes

Station 2:

8:00 minute AMRAP

1000m Run

  Max Burpee 2 TGT

PRVN Recovery #2

1:00 Child's Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations

Wednesday

Warm-Up:

Mobility:

1 Round

100m Run

10 Cat-Cow Stretches

15 Hip Circles (each direction)

10 Thoracic Rotations (each side)

5 Inchworms with Push-Ups

“Cleaning House”

3 Rounds for Time

15 Dual Dumbbell Clean and Jerk 15/10kg

30 Abmat Sit-Ups

15 Dual Dumbbell Front Squats 15/10kg

Time Domain: 9:00-13:00 minutes

Time Cap: 15:00 minutes

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

2 Sets, For Quality

2:00 minute Rowing Technique Focus: (30 seconds Arms Only, 30 seconds Body and Arms, 30 seconds Legs and Body, 30 seconds Full Strokes)

1:00 minute Alternating Knee Hug + Lunge and Twist

:30 second Wall Facing Handstand Hold, focusing on body alignment and positions

:30 second Wrist Circles

“Walking on Water”

4 Sets: For Max Distance:

3:00 minute AMRAP

500/425m Row

Max Distance Handstand Walk

*ALT Max Wall Walks

Rest: 2:00 minutes between sets

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations

Friday

Warm-Up

2 Sets, For Quality

30 second Jump Rope Practice

:30/30 Second Banded Front Rack Mobility

:30 Thoracic Extension Against Wall

“Jack Rabbit”

For Time:

21-18-15-12-9-6-3

DB Power Clean

Lateral Bar Hop

DB Thruster

Lateral Bar Hop

Load: 12.5/7.5kg

Time Cap: 20:00 minutes

 PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch