9-13/12/24 Lunchtime

Monday

Warm-Up

1:00 Puppy Dog Pose

15 Prone Swimmers

2 x 5/5 Kettlebell Windmill

Then..

For Quality

12 Alternating Cossack Squats

9 Russian Kettlebell Swings, Moderate

6/6 Single Arm Ring Rows

3/3 Pistol Box Step-Downs

"An Old Wooden Ship"

Every 10:00 x 2 Sets

3 Rounds

6/6 Single Arm Overhead Lunges

16 American Kettlebell Swings

6 Ring Rows

Kettlebell: 24/16kg

Goal: 6:00-8:00 Sets

Score: Total Working Time

Stimulus: Grip Stamina / High Skill Gymnastics

RPE: 8/10

Tuesday

Warm-Up

:45/:45 Doorway Stretch

5/5 World's Greatest Stretch

10 Bootstrap Squats w/ Block & Twist

-then-

For Quality

6/6 Single Arm Dumbbell Strict Press, Building

9 Dumbbell Goblet Squats

12 Banded Good Mornings

"PRVN Strong"

For Time & Load:

Against a 16:00 Clock

7 Rounds

7/7 DB Power Snatch

7 DB Power Clean

7 DB Thrusters

DB: 17.5/10kg

Goal: 9:00-12:00

Score: Time & Load

RPE: 9/10

Wednesday

Warm-Up

:45/:45 Seated Figure Four Stretch

12/12 Twisted Cross

24 Scap Push Ups

-then-

For Quality

5:00 AMRAP

:30 second Row

20 Bear Plank Shoulder Taps

10 Deep Lunge Mountain Climbers

15m Burpee Broad Jumps

"PRVN Baseline"

18:00 AMRAP

28/22 Calorie Row

14 Burpee Box Jump Overs

Box: 24in/20in

Score = Rounds + Reps

Goal: 5-7 Rounds

Score: Rounds & Reps

RPE: 9/10

Thursday

Warm-Up

200m

:45 second Prayer Stretch

20 Scapular Pull-Ups

-Then-

For Quality

5 Inchworm Push-Ups

10 Alternating Box Step-Ups

10 Tempo Air Squats (31x1)

12 Alternating Single Arm Kettlebell Swings

:10 second Hollow Hold

8 Bar Kip Swings

8 Ring Rows

"Thanksgiving with Girls"

For Time: 

"Angie's" House

20 Pull-Ups

20 Push-Ups

20 Sit-Ups

20 Air Squats

into…

"Helen's" House

400 meter Run

21 Kettlebell Swings 24/16kg

12 Pull-Ups/Ring Rows

into…

"Fran's" House

15 DB Thrusters 17.5/10kg

15 Pull-Ups/Ring Rows

into…

"Nancy's" House

300 meter Run

15 Goblet Squats 24/16kg

into…

"Grace & Isabel's" House

15 2DB Ground-To-Overheads 15/10kg

into…

"Kelly's" House

200m Run

30 Box Jumps 24/20 in

30 Wall Ball Shots 9/6kg

Time Cap: 20:00

Stimulus: Muscular Endurance and Capacity

RPE: 9/10

Friday

Warm-Up

:45/:45 Couch Stretch

12/12 Bird Dog from Crawling

-then-

For Quality

EMOM

Minute 1 - :45 second Cardio Choice

Minute 2 - 12 Banded Snatch Grip Press

Minute 3 - 10 Bar Kip Swings + 15 sec Tuck Knee Hang

Minute 4 - 12 Banded Overhead Squats

"PRVN Cyclical"

For Reps:

15 :00 AMRAP

3 Wall Walks

9 Toes to Bar/Leg Raises

12 Alternating Dumbbell Snatch

Dumbbell: 22.5/15kg

Goal: 6-8 Rounds

Score: Rounds & Reps

Stimulus: Cyclical Triplet / Fast Transitions

RPE: 8/10