Weekly Overview:
- Monday:
- Strength/Weightlifting: Back Squat progression
- Metcon: An Open-style triplet combining Burpee Pull-Ups, Front Squats, and Double Unders
- Accessory: Midline / Isometrics
- Tuesday:
- Strength/Weightlifting: Touch-and-Go Power Cleans
- Metcon: Two 6:00 AMRAP intervals followed by a max calorie Echo Bike finisher. A straightforward, high-effort day.
- Accessory: Plyo + Rotational Work
- Wednesday:
- Gymnastics Skill Work: Toes-to-Bar, Handstand Push-Ups
- Metcon: A gymnastics-density triplet combined with overhead walking lunges
- Accessory Work: (Included in class) Upper + Lower Body Push
- Thursday:
- Metcon: A 40:00 “EMOM-ish” session (Every 2:00 x 20 intervals). This should feel more like active recovery and muscular stamina development, keeping athletes moving at a steady, moderate pace.
- Accessory Work: Recovery Protocol
- Friday:
- PRVN Community Throwdown Workout #1: A couplet of Double Unders and Single Arm Devil’s Press. The focus is on bringing energy and community vibes into the gym.
- Accessory / Optional Finisher, Depending on How Classes are Run Today: Upper Body Pressing Accessory + Midline
- Saturday:
- PRVN Community Throwdown Workout #2: A chipper featuring Wall Balls, Rowing, Pull-Ups, Snatches, and Bar Muscle-Ups. Run this in heats if possible, and consider adding fun “floater” stations or challenges to enhance the community atmosphere.
- Accessory Work Upper Body Pulling + Posterior Chain
- Sunday:
- Strength/Weightlifting: Volume Bench Press
- Metcon: Strength and accessory-focused conditioning to round out the week.
- Accessory Work: Lats and Triceps
Focus Areas for the Week:
- Weightlifting / Strength:
- Monday: Back Squat Volume
- Tuesday: TnG Power Cleans
- Wednesday: Upper Body Accessories (in class)
- Sunday: Volume Bench Press
- Gymnastics Skill / Strength Development:
- Monday: Burpee Pull-Ups
- Tuesday: Wall Walks + Burpee Box Jump Overs
- Wednesday: Toes-to-Bar + Handstand Push-Ups
- Saturday: Pull-Ups + Bar Muscle-Ups
- Specific Metcon Focus Points:
- Monday: Open-style triplet (Burpee Pull-Ups, Front Squats, Double Unders)
- Tuesday: Two 6:00 AMRAPs + Max Cal Echo Bike finisher (simple but tough)
- Wednesday: Gymnastics density triplet (Toes-to-Bar, HSPU, Overhead Lunges)
- Thursday: 40:00 EMOM (Every 2:00 x 20) steady-state intervals
- Friday: PRVN Throwdown #1 (Double Unders + Single Arm Devil’s Press)
- Saturday: PRVN Throwdown #2 (Chipper: Wall Balls, Rowing, Pull-Ups, Snatches, Bar Muscle-Ups)
- Sunday: Strength-biased conditioning with accessory work
This Week’s Challenge!
“Tabata Challenge”
For Total Calories:
Tabata Row
8 Sets x 20 seconds on /10 seconds off
Rest 2:00
Tabata Ski
8 Sets x 20 seconds on /10 seconds off
Rest 2:00
Tabata Echo
8 Sets x 20 seconds on /10 seconds off
Rest 2:00
Score = Sum of Row + Ski + Echo
