PRVN 1.3

Alt Contra Deadbugs 3x6ea

High Knee Tea Pots 3x8ea @ 26#

Elevated Dying Bugs 3x8ea

High speed banded Flutter Kicks 3 x 10 sec

Reverse Nordics 3x10

Front Squat 5x3 @ 235# (80%)

AMRAP 5:

30 Double Unders

5 Power Cleans, 135#

4R + 29

PRVN 1.2

Max Wall Sit for time - 2:02

Max Sorenson Hold for time - 1:53

Deadlift

3x10 @ 205# - 275# - 295# (40% - 60% - 65%)

1x8 @ 320# (70%)

1x6 @ 340# (75%)

GHD Situps 4x15

PRVN 1.1

Back Squat 4x6 @ 280# (70%)

Press 4x10 @ 125# (60%)

Max BB OH Hold for time @ 70% of BW - 150#

50 secs

Strict Pullups 3x8

4 Sets:

25 Banded Tricep Extensions

25 Banded Hammer Curls

Str Sta

Reverse Sled x 10 minutes @ 45#

5 Sets AFAP, each movement 25 yards & back:

100# DBall Carry

45# DB Farmer Carry

1 pood KB Single Arm OH Carry, left

1 pood KB Single Arm OH Carry, right

MF Hip Flexion Lift Off Extensions 3x8 @ 5#

MF Knee Flexion IR/ER w/ Squeeze 1 x minute @ 5#

Metcon

Banded Hip Thrusts 3x25

Supine Ring Pullups 3x10

FT:  
50 Double Unders

15 Power Clean and Jerks, 135#

50 Single Unders

*Rest 3 minutes

FT:  
50 Double Unders

18 Power Clean and Jerks, 115#

50 Single Unders

*Rest 3 minutes

FT:  
50 Double Unders

21 Power Clean and Jerks, 95#

50 Single Unders

2:52, 3:01, 3:25

Str Sta

Jump Rope x 5 minutes

Supine Feet/Glutes Elevated Banded Hip Flexors 3x15

Neck bridge 3x3 w/ 8 sec iso hold at top

4 sets VMO Squats w/ 1.5 pood KB and 3 sec iso hold at bottom

1 - x6 w/ Voodoo band above knee

2- x6 w/ Voodoo band above and below knee

3- x6

4- x6 w/ Voodoo band above knee

ATG Split squats 3x5 w/ 3 sec iso hold at bottom @ 15# DBs
Nordics to Incline 3x10

Metcon + Str

Butterfly 3x20 @ 25#

Couch Lunge Pulse 3x20

Cable Pancake 3x12 @ 60#

Peterson Step Ups

2x10 @ BW

3x10 @ 45# - 65# - 85#

Toes to Bar ladder + Burpees

1 TTB 1st minute then max burpees, 2 TTB 2nd minute then max burpees, until failure

8 Rounds + 2 

47 Buprees

Tib Bar 3x25 @ 25#

MF Hip Flexors 3x25 @ 15#

Seated SL Calf Raises 3x20 L, 3x30 R @ 2 pood

Yoga

Metcon

Death by Dumbbell Burpees, 45#

10R + 6

Metcon

5 RFT:

Assault Bike 1 mile

30 alternating SA DB Hang Power Clean & Jerks, 45#

30 Pushups

29:56

Metcon

EMOM 12:

1- 12 Cals Rower

2- 12 KBS, 2 pood

3- 1 Front Squat, 205#

QL Raises 2x10ea @ 35#

Supine MF Hip Flexors 1x60ea @ 5#

Pedal Wheels 1x200

Str

Reverse Sled Drag x 10 minutes @ 45#

Supine MF Hip Flexors 3x25 @ 10#

Banded SL Hip Thrusts 3x20

Nordics to Incline 3x8

KOT Squat 3x8 to 13"

Metcon + Str

Butterfly 3x20 @ 25#

Couch Lunge Pulses 3x20

Cable Pancake 3x10 @ 60#

Poliquin Step Ups

2x10 @ BW

3x8 @ 45# - 65# - 80#

AMRAP 15:

5 Burpee Pullups 

10 Shuttle Runs (1 rep = 50ft)

*Add 5 Burpee Pullups each round

Total reps = 98

Immediately after, 5 minutes to find a 1RM Thruster (from floor)

205#

Seated SL Calf Raises 3x15 left, 3x30 right @ 2 pood

Rear Neck 3x12 @ 80#

Metcon

AMRAP 20:

20 Bike Cals

100 meter Farmers Carry, 45# DBs

20 GHD Situps

4R + 20

Sta/Str

Jump Rope x 10 minutes

Tib Bar 3x20 @ 30#

Straight Leg Calf Raises 3 x 1 minute

Metcon

Starting with 6 minute cap complete:

20 Pushups

50 Double Unders

15 Power Snatches, 95#

20 Pushups

50 Double Unders

12 Power Snatches, 135#

If completed before 6 minutes, add 3 minutes and complete:

20 Pushups

50 Double Unders

9 Power Snatch, 155#

If completed before 9 minutes, add 3 minutes and complete:

20 Pushups

50 Double Unders

6 Power Snatch, 165#

2R + 25 + 50 + 2

Total reps = 239

Str

Reverse Sled Drag x 10 minutes @ 45#

Peterson Step Ups

2x10 @ BW

3x10 @ 45# - 65# - 85#

3 Sets, Hip Flexor Circuit:

Wall Facing Rotations x10ea

Supine on Bench MF Bent Knee Hip Flexors w/ opposite knee tucked x10ea @ 15#

Banded Wall Drill w/ iso hold at top x 10ea

Supine Feet/Glutes Elevated Banded Hip Flexors x 10ea

Seated Quad Sets w/ opposite knee tucked x 10ea

Metcon

10 RFT:

3 Power Cleans, 155#

6 Burpees

9 Wall Balls, 20#, 10'

14:48

Str

Powell Raise 3x10 @ 15#

Trap 3 Raise 3x8 @ 15#

Bent Knee Calf Raise 3x20

Tib Bar 3x25 @ 25#

Straight Knee Calf Raise 3x20

ATG split Squats 3x10 @ 15#

Butterfly 3x20 @ 15#

Couch stretch pulses 2x30