Monday
Warm-Up
8 minute EMOM, Alternating each minute:
Minute 1: 30 second Jump Rope
Minute 2: 5/5 World's Greatest Stretch
Minute 3: 7 Walking Inchworm Push-Ups
Minute 4: 10 Air Squats + 10 Alternating Step-Ups
Conditioning
"Black Demon"
20:00 AMRAP
1-2-3-4-5-6.. Burpee Box Jumps 24/20''
2-4-6-8-10-12 Dual DB Step-Overs 24/20'', 22.5/15kg
10-20-30-40-50-60 Double Unders
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00Updog Pose
Tuesday
Warm up
100m Run
10 squat round arch
10 Good Mornings
5 Inchworm Push ups
"Deep Blue Sea"
5 Sets, For Distance
1:00 Row /Bike for Max Meters
2:00 Rest b/s
Go for it!
Time Cap 15:00 min
PRVN Recovery #5
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00Crossbody Lat Stretch
Wednesday
Warm-Up
10:00, For Quality
2 Wall Walks + 10 second Nose to Wall Hold
Conditioning:
"Bait"
4 Rounds, For Time
15m Handstand Walk
12 Dual Dumbbell Thrusters @ 22.5/15kg
9/7 Strict Pull-Ups
Rest 1:00 minute between rounds
Score: Total Time
Goal: 13:00-15:00 minutes
Time Cap: 16:00 minutes
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
Thursday
Warm-Up
2 Sets, For Quality
3:00 minutes On : 1:00 minute Off
10/7 Calorie Bike or :40 sec Shuttle Run
10 Barbell Good Mornings, 20/15kg
*In remaining time, accumulate
Conditioning
"Open Water"
Every 5:00, 4 Sets, Alternating Stations
Station 1:
300m Run
30 American KBS 24/16kg
30/22 Calorie Echo Bike
Station 2:
300m Run
15 Deadlifts 100/70kg
30/22 Calorie Row
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
Friday
General Warm-Up
2 Sets, For Quality
:30 sec Row
:15 Wall Supported Hanstand Hold
:20 sec Extended Reverse Plank Bridge
Partner Conditioning
"The Meg"
3 Sets, For Max Reps
5:00 minute AMRAP
12 Pike Push-Ups
12 Synchro Alternating DB Snatch 15/10kg
24/18 Sit-Ups
24/18 Calorie Row
-Max Synchro Alternating Devils Press 15/10kg
2:00 minute Rest between sets
All work is combined reps except for the synchro reps which will be done at the same time in order for the reps to count. These are solely dictated as the DB movements today.
PRVN Recovery Flow
1-2 Sets
Right Leg/Left Leg
:30 Down Dog
:15 Updog
:30 Down Dog
:30 Twisted Dragon Pose
:30 Pigeon Pose
:30 Half Kneeling Hamstring Stretch
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