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
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 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
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
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
Friday
Warm-Up
2 Sets, For Quality
30 second Jump Rope Practice
:30/30 Second Banded Front Rack Mobility
“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
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
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