23 & 25/09/25 Newstart

Tuesday

Warm-Up Flow

General Prep

400m Group Run

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8 minute EMOM, Rotate each minute:

Minute 1: 10m A Skips + 10m B-Skips

Minute 2: 5 Romanian Deadlifts + 5 Tall Muscle Cleans, 5 Strict Press, Empty Barbell

Minute 3: 5 Inchworm to Hollow + 10 Hollow Rocks

Minute 4: :40 Second Elevated Prayer Stretch

Barbell Specific Primer w/light weight on the barbell

2-3 Sets: Building to 60%

Pause Clean Pull

Slow Clean Pull

Power Clean

Push Jerk

Weightlifting

Power Clean and Push Jerk Complex

Every 2:00 x 5 Sets

Clean Pull + Power Clean + Push Jerk

Start @ 60% of Clean and Jerk and Build to heavy for the day.

Conditioning

"Strength and Honor"

For Time:

3:00 AMRAP/1:00 Rest

400m Run

-Max Clean & Jerks in remaining time

*Continue until 30 Clean and Jerks are complete

Barbell: 50/30kg

Score: Time

Time Domain: 15:00–19:00

Time Cap: 24:00 (6 Sets)

Stimulus: Heavy Barbell Conditioning / Run Under Fatigue / Power Output

RPE: 8/10

Primary Objective: Average 6+ Clean & Jerks per round

Secondary Objective: Maintain sub-2:00 run pace each interval

Mobility

PRVN Mobility #3

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Thursday

Warm-Up Flow

Mobility Prep and Activation

1:00 Row

:30/:30 Active Pigeon Stretch

:30/:30 Couch Stretch

:15/:15 Quadruped Spinal CARS

:30 Glute Bridge Iso Hold

General Movement Prep

2 Sets: For Quality

8/8 Single Leg Barbell Romanian Deadlifts

8 Hollow Rocks

8 Alternating V-Ups

12 Air Squats

Primer (1 Round @ 50–60% Effort)

200m Row

6 Toes to Bar (or scaled option)

6 Deadlifts

6 Wall Balls

Conditioning

“9/11 Memorial Workout”

For Time:

Buy-In:

2001m Row

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Then 9 Rounds of:

11 Alternating Toes-to-Bar

11 Deadlifts @ 50/32 kg

11 Wall Balls 9/6kg, 10/9ft

Score: Time

Time Domain: 24:00–30:00

Time Cap: 32:00 (Men) / 33:00 (Women)

Stimulus: Chipper Feel / Muscular Endurance / Mental Resilience

RPE: 8/10

Primary Objective: Complete consistent rounds in ~1:30-2:00

Secondary Objective: Manage grip and breathing to sustain unbroken or near-unbroken sets

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon