Jan 6th – Jan 12th, 2025
Weekly Overview:
- Monday:
- Strength/Weightlifting: Snatch + Back Squat Progression
- Metcon: No Metcon Today
- Accessory: Contralateral Stability and Quads
- Tuesday:
- Skill / Focus: Barbell Cycling ( Hang Power Cleans and Shoulder to Overhead)
- Metcon: 2 Part Workout (Triplet: Run + Hang Power Clean + Burpees to Target, Run + Shoulder to Overhead + Abmat Sit-Ups)
- Accessory: Core / Midline Work
- Wednesday:
- Strength Superset: Deadlift + Weighted Strict Pull-Up
- Metcon: 12:00 AMRAP: American Kettlebell Swings + Push-Ups + Box Jump Overs + Pull-Ups
- Accessory Work: Pull / Push Hypertrophy Work
- Thursday:
- Metcon: 8 Sets x 3:00 AMRAP, 1:00 Rest : Echo + Run + DB Snatch + Double Unders
- Accessory Work: Hip Flexor and Calf Focus
- Friday:
- PRVN Community Throwdown Workout #3A and 3B: 9:00 AMRAP: Triplet of Toe to Bar, Thrusters, and Lateral Burpees over Barbell + 3RM Touch and Go Clean
- Accessory Work: Incline Bench Press + Goblet Cyclist Squat
- Saturday:
- PRVN Community Throwdown Workout #4: 2 Part Workout as a Triplet of Deadlifts + Box Jump Overs + Wall Walks, Rest 1:00 into Triplet of Deadlifts + Box Jumps Overs + Handstand Push-Ups
- Accessory Work: Midline Stability + Upper Body Push
- Sunday:
- Strength/Weightlifting: Bulgarian Split Squat + Push Press
- Metcon: 4x500m Row (Aerobic Capacity Builder)
- Accessory Work: Full Body Stability and Carries
Focus Areas for the Week:
- Weightlifting / Strength:
- Monday: High Percentage Squat Snatch + Back Squat Strength
- Wednesday: Deadlift + Weighted Strict Pull-Ups
- Friday: Tng Clean after Metcon
- Sunday: Bulgarian Split Squat + Push Press
- Gymnastics Skill / Strength Development:
- Wednesday: Pull-Ups
- Friday: Toe to Bar Escalating Volume
- Saturday: Wall Walk and Handstand Push-Ups
- Specific Metcon Focus Points:
- Tuesday: 2 Part Workout on 15:00 Clocks / Time Caps for Each Part. Run Focused Conditioning
- Wednesday: Muscular Endurance Focused 12:00 AMRAP
- Thursday: Mixed Mono Conditioning (Aerobic Capacity)
- Friday: PRVN Throwdown #3A and #3B (Toe to Bar + Thrusters + Lateral Burpees over the Rower)
- Saturday: PRVN Throwdown #2 (2 Parter of Deadlifts + Box Jump Overs + Wall Walks + Handstand Push-Ups)
- Sunday: Row Capacity Work


