29/01-02/02/24 Lunchtime

Monday

Warm-Up

For Quality:

1:00 minute Machine of Choice (Easy pace)

10/10 Single Arm Kettlebell Russian Swings, Light Load

5/5 Single Arm Kettlebell Windmills, Light Load

10 Alternating Bird-Dogs

5 Squat Jumps

Strength Conditioning

"Sango Kaku"

16:00 minute EMOM, Alternating Movements

minute 1: 8/6 Wall Facing Handstand Push-Ups

minute 2: 10/7 Strict Pull-Ups or 13/10 Ring Row

minute 3: 12 Dumbbell Bench Press 22.5/15kg

minute 4: Max Calorie Echo Bike

PRVN Shoulder Mobility

10/10 Side Lying Thoracic Rotation

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

Tuesday

Warm-Up

8:00 minute EMOM, Alternating Movements

Minute 1: 12/9 Calorie Row

Minute 2: 20/20 second Samson Stretch

Minute 3: 8 Scapular Pull-Ups + 8 Bar Kip Swings

Minute 4: 10 Med Ball Cleans + 10 Med Ball Slams

Conditioning

"Emerald Sunset"

For Time:

15 Toes to Bar

90 Double Unders/180 Single Unders

15 Toes to Bar

50 Wall Balls

15 Toes to Bar

40/35 Calorie Row

15 Toes to Bar

20 Dumbbell Facing Burpees

15 Toes to Bar

15 Devils Press 

Dumbbells: 22.5/16 kg

Wallball: 9/6 kg

Goal Time: 16:00-19:00 minutes

Time Cap: 20:00 minutes

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

Wednesday

Warm-Up:

8:00 minutes, For Quality

1:00 minute Machine of Choice (Easy pace)

5/5 World's Greatest Stretch

10 Good Morning

3-5 + 1 Pogo Jump to Vertical Jump

Conditioning

"Coonara Pygmy"

For Time:

27-21-15-9

Deadlifts

Front Squats

Shoulder to Overhead

Barbell: 25/15kg

2DB: 10/7.5kg

Score: Total Time Including Rest

Time Domain / Objective / Stimulus

Goal Time Domain:

11:00-15:00 minutes

Time Cap:

18:00 minutes

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

Thursday

Warm-Up

10:00 minutes, For Quality

9/7 Calorie Row

6/6 Half Kneeling KB Windmill

1 Wall Walk + :10sec Nose to Wall Hold

6/6 Single Arm Ring Rows

10 Ring V-Outs

Conditioning

"Hogyoku" 

10:00 minute AMRAP

15/12 Calorie Row

3* Wall Walks

Increase Wall Walks by 1 Rep Each Round

Primary Objective: Complete 4+ Rounds

PRVN Shoulder Mobility

10/10 Side Lying Thoracic Rotation

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

Friday

Warm-Up

2:00 minute Cardio Choice

Into..

2 Rounds

10 Scapular Pull-Ups

5/5 Single Arm Ring Row 

10 Banded Face Pulls

Conditioning

"Higasayama"

5 Rounds:

15 Ring Row

15 Dumbbell Thrusters 10/7.5kg

15 Burpees to Target

1:00 rest between rounds

Time Cap: 20:00 minutes

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