- Monday – “The Lyon” + Upper Body EMOM
Barbell Cycling under Fatigue
Classic 5-round barbell + gymnastics effort with built-in rest
Optional Accessory: Pair with strict pulling and dumbbell bench press EMOM
Focus: Maintain consistent intensity each round. Use EMOM to reinforce controlled pressing/pulling mechanics.
Tuesday – “Raspberry Beret” + Core Focus
Long aerobic test with midline interference
TTB volume and DB step-overs add midline/grip fatigue
Optional Accessory: Core-focused for positioning and posture
Focus: Consistent pacing across all 4 rounds; TTB broken early to preserve quality.
Wednesday – Back Squat + “Kiss” AMRAP
Squat strength progression into barbell skill density
Wall walks increase each round – midline control under fatigue
Optional Accessory: Overhead squat position tested under duress
Focus: Back squat sets should feel snappy. In conditioning, manage wall walks to preserve posture and get through DU consistently.
Thursday – Push Press + Deadlift EMOM + “Little Red Corvette”
Heavy lifting + sprint-style intervals
Barbell + Echo intervals test repeatable effort
Optional Accessory builds glute/post chain durability
Focus: Hit strength percentages with clean mechanics; sprint with urgency in each 3:00 set. Hard time cap / set
Friday – “When Doves Cry” + Gymnastics Accessories
Functional mixed modal stamina with muscle-up skill density.
Carries, burpees, and rowing interfere with grip/pull for muscle-ups
Optional Accessory work supports pulling and pressing volume
Focus: Transitions matter; manage muscle-up sets from the first round.
Saturday – “Purple Rain” (Partner Workout)
Fun volume partner test
Get-over movement + hang cleans + wall balls offer mixed modal fatigue
Skill warm-up + optional posterior accessory work to finish the day.
Focus: Divide work smartly—preserve cycle time and avoid burnout on cleans/wall balls.
Sunday – “Let’s Go Crazy” EMOM
Mixed modal EMOM across core, upper body push, DB cycling, and cardio
Great way to build sustainable intensity and movement quality
Bench/GHD combo taxes anterior chain and midline
Optional Accessory: Hypertrophy Pressing Burnout
Focus: Stay smooth across all EMOM stations. Use dumbbell and accessory work to drive pressing development.
| Strength / Skill | Conditioning | *Accessories | |
| Monday | Barbell Cycling Patterns | “The Lyon”5 Sets for Time:7 Squat Cleans7 Shoulder-to-Overheads7 Burpee Chest-to-Bar Pull-Ups- Rest 2:00 between rounds – Barbell: 165/115 lb (75/52 kg) | 10:00 EMOMminute 1: 10/7 Strict Pull-Upsminute 2: 15 Dumbbell Bench Press Choice on Loads that allow for unbroken Bench Press*Look to add band tension or move to ring rows for pull-ups if needed. |
| Tuesday | Toes to Bar Efficiency | “Raspberry Beret” For Time:4 Rounds800m Run20 Toes to Bar 20 Single Dumbbell Step-Overs Dumbbell: 50/35lb, (22.5/15kg)Box Height: 24/20in | For Quality::30 Hollow Hold:15 Rest:60 Forearm Plank:30 Rest |
| Wednesday | Back SquatEvery 2:30 x 6 SetsSet 1–2: 5 Reps @ 70%Set 3–4: 3 Reps @ 75%Set 5–6: 2 Rep @ 80–85% | “Kiss” 12:00 AMRAP2* Wall Walks6 Overhead Squats 48 Double Unders *Add 1 Wall Walk Each Set Barbell: 135/95lb, (61/43kg)Wall Walk: 10in from wall | Every 2:30 x 4 Sets 5/5 Dual Kettlebell Front Rack Step-Up10 Reverse Nordic Curls:40 Wall Sit (Weighted if Possible) |
| Thursday | 15:00 EMOMMinute 1: Push PressMinute 2: DeadliftMinute 3: Rest Deadlift and Push PressSet 1: 5 Reps @ 70% Set 2: 5 Reps @ 70% Set 3: 5 Reps @ 75% Set 4: 3 Reps @ 80%Set 5: 3 Reps @ 80% | “Little Red Corvette” For TimeEvery 3:00 x 3 Sets20 Deadlifts20/14 Calorie Echo Bike Barbell 225/155lb, 102/70kg | 3-4 Sets: For Quality8-10 Glute Ham Raises:20/:20 Single Leg Sorenson Hold:30/:30 Standing Paloff Press Hold |
| Friday | Ring Muscle-Up Progressions | “When Doves Cry” Every 6:00 x 5 Sets 300/250m Row 10 Burpees Over Rower 5/4 Ring Muscle-Ups 100m Dual Kettlebell Farmers Carry Farmers Carry: 2 x 53/35lb, 24/16kg | 3-4 Sets: For Quality8/8 Single Arm Dumbbell 3-Point Row12 Ring Push-Ups 16 Dumbbell Hammer Curls |
| Saturday | Box Get-Over Technique and Efficiency Tips | “Purple Rain” For Time, With a Partner25 Box Get-Overs 50 Hang Power Cleans 100 Wall Balls50 Hang Power Cleans25 Box Get-Overs *Split Work as desired to complete the workout Box: 40in BoxBarbell: 135/95lb, 61/43kgWall Ball: 20/14lb, 9/6kg, 10/9ft | Part A)10:00 EMOMminute 1: 10 Goblet Cyclist Squatsminute 2: 10 Dual Dumbbell Romanian Deadlifts Part B)3 Sets: For Quality12-15 Prone Banded Hamstrings10-12 Seated Medball Leg Extensions (10sec Pause on Final Rep) |
| Sunday | GHD’s and Bench Press Build | “Let’s Go Crazy” 24:00 EMOMminute 1: 15 GHD Sit-Ups minute 2: 5 Bench Pressminute 3: 10 Alternating Dumbbell Snatch minute 4: 15/12 Calorie Ski Erg minute 5: 6 Shuttle Runminute 6: Rest Dumbbell: 70/50lb, 32/24kgBench Press: 185/125lb, 84/57kgShuttle Run: 25/25ft, 7.5/7.5m Out and Back | 3 Sets: For Quality 6 Dumbbell Floor Hex Press @ Heavy Load12 Floor Chest Fly’s @ Moderate Load18 Skull Crushers @ Light LoadsRest 2:00 b/t sets |
*Accessories competed outside of class time
| PRVN PUMP | ||
|---|---|---|
| Day 1: Monday | Day 2: Wednesday | Day 3: Friday |
| Warm-Up: 3 Sets: For Quality1:00 Cardio Choice10 Goblet Cossack Squats:15/:15 Single Arm Active Hang 10 Ring RowsStrength Every 2:00 x 5 Sets 5/5 Back Rack Reverse Lunges @ 80% of weights from last week. The goal here is similar volume with lighter loads and less rest to allow for recovery and a slight deload this week. Strength Circuit For QualityEvery 3:00 x 4 Sets 10/8 Strict Pull-Ups 10 Dual Kettlebell Front Squats10 Dual Kettlebell Push Press Kettlebells : 53/35lb, 24/16kgOptional Accessory Finisher 3 Sets: For Quality 300ft (90m) Farmers Carry 200ft (60m) Sled Push 100ft (30m) Reverse Sled Drag | Warm-Up 3 Sets for Quality 10 Alternating Prone Swimmers 10 Alternating Lying Windshield Wipers 6 Inchworm Push-Up to 2 Shoulder Taps 8/8 Single-Leg Glute Bridge March 10 Cat–Cow to Thoracic Bridge Strength Superset 10:00 EMOM Minute 1: 10 Sumo Deadlifts @ 55% of 1RMMinute 2: 10 Bench Press @ 55% of 1RM % based off 1RM Sumo Deadlift and Bench Press for the day Strength Circuit 12:00 EMOMMinute 1: 12-15 Weighted GHD Hip ExtensionsMinute 2: 10 Ring Tricep Extensions Minute 3: :20/:20 Single Arm Plank Optional Accessory Finisher 3 Sets: For Quality:30/:30 Side Plank20 V-Ups10/10 Half Kneeling Paloff Press with Rotation | Warm-Up 3 Sets: For Quality1:00 Cardio Choice10 Bootstrap Squats8 Inchworm to Hollow5/5 World’s Greatest Stretch Strength: Every 3:00 x 4 Sets 3 Front Squats Rest 15 sec 5 Back Squats Complete all @ 70% of 1RM Front Squat The goal here is consistent strong sets across Strength Big SetEvery 3:00 x 4 Sets 6/6 Goblet Crossover Step-Ups 10 Barbell Bent Over Rows:30 Weighted Wall Sit Optional Accessory Finisher Accumulated Time1:00 Glute Bridge Hold3:00 Sorenson Hold5:00 Plank Hold |
| PRVN OLY | ||
|---|---|---|
| Day 1: Tuesday | Thursday: Day 2 | Saturday: Day 3: Possible 75 min Class |
| Warm-Up: 1:30 Inch Worms20 Banded Snatch Grip Press10 Wall Facing Squats-then-For Quality:9:00 EMOMMinute 1 – :07 Dead Hang + 7 Kip SwingsMinute 2 – 7/7 Dumbbell Snatch, BuildingMinute 3 – 7 Push Ups w/ Slow Negative A) Power SnatchEvery 3:00 x 4 Sets Segmented Clean Snatch Pull + Low Hang Power Snatch + Snatch BalanceRest 15 seconds Clean Pull + Squat Snatch Perform all sets at 70% of LimiterGoal is technique for the day B) Back SquatEvery 2:00 x 5 sets 4 Reps @ 75% % of 1RM Back Squat Goal: High Bar Back Squat, Great Speed out of the Hole C) Quality Accessories3 Sets 8 Snatch Grip Push Press10 Ring V-Outs12 Banded Face Pulls | Warm Up: :45/:45 PVC Front Rack Stretch20 Block & Twist from Squat20 Banded Face Pulls from Squat-then-For Quality:3 Rounds15 Calorie Bike, Building5 Barbell Strict Press30 Single Unders5 Barbell Front Squats w/ Pause*Build the bar each time through. A) Clean and Jerk ComplexEvery 3:00 x 4 Sets 3 Power Cleans @ 70%+3 High Box Jumps % of Power Clean*Not Tng B) Back SquatEvery 2:00 x 4 sets 2 Reps @ 80% % of 1RM Back Squat Goal: High Bar Back Squat, Great Speed out of the Hole C) Core / Back Finisher3 Sets: For Quality 15 Weighted Hip Extensions:30 Sorenson Hold :30/:30 Standing Paloff Press Hold | Warm Up:1:00 Childs Pose:45/:45 Couch Stretch1:30 Foam Roll Lats & Upper Back10/10 Kettlebell Windmill, Slow & Smooth-then-For Quality:10:00 AMRAP10 Walking Lunges w/ Samson Stretch10 Archer Ring Row1 Barbell Complex, Light*Complex – 3 Snatch High Pulls + 3 Snatch Pull Unders A) Squat SnatchEvery 90 seconds x 6 Sets Set 1: 4 Reps @ 65% Set 2: 3 Reps @ 70%Set 3: 3 Reps @ 70% Set 4: 2 Reps @ 75% Set 5: 1 Reps @ 80% Set 6: 1 Rep @ 80% *Not TnG% of 1RM Snatch B) Squat Clean and Jerk Every 90 seconds x 6 Sets Set 1: 4 Reps @ 65% Set 2: 3 Reps @ 70%Set 3: 3 Reps @ 70% Set 4: 2 Reps @ 75% Set 5: 1 Reps @ 80% Set 6: 1 Rep @ 80% *Not TnG% of 1RM Clean and Jerk C) Back SquatEvery 2:30 x 3 Sets 6 Reps @ 70% % of Back Squat |
| PRVN GYMNASTICS | |
|---|---|
| Day 1: Tuesday | Day 2: Thursday |
| Warm-Up: 8:00 minutes for Quality15 Banded Pull Aparts10 Reps / Each Bent Over A-T-Y-W with light weight plates10 Glute Bridges w/ 2 sec Pause5/5 Rotational Ring Rows A) Gymnastics MetconFor Time Every 3:00 x 5 Sets 3 Rope Climbs 50ft (15m) Handstand Walk Score = Average Time / Set Level 2: 2 Rope Climbs + 25ft (7.5m) Handstand WalkLevel 1: 3 Pull to Stands + 30-45 sec Practice Handstand Walk to Wall Handstand Walk Drills: Handstand Walks to WallWall Facing Lateral Handstand Walk Along WallHandstand Walk Around Box B) Specific Strength Development 4 Sets: For Quality 6-8 Banded Strict Chest to Bar Rest 15 sec :15-20 Chin Over Bar HoldRest 15 sec 3-5 Tempo Strict Ring Dip (42×1 Tempo)Rest 15 sec :15-20 sec Ring Support HoldRest as needed b/t sets C) Optional Accessories3-4 Sets5+5 Low Ring T-Outs and Y-Outs20 Bear Plank Pull Throughs (10 /side):20 Hollow Hold + :20 Arch Hold | Warm Up: 2 Sets, For Quality1:00 Cardio Choice (Preferably Ski and or Row) 10 Quadruped Thoracic Rotations:15 second Dead Hang + :15 second Active Hang5/5 Archer Ring Row5/5 Archer Push-Up A) Skill Progressions : Bar Muscle-UpsEvery 2:00 x 6 Sets 3-5 Bar Muscle-Ups Or the following progressionsBanded Bar Muscle-UpsBox Bar Muscle-Up3 Strict Ring Pull-Ups + 3 Strict Ring Dips B) Gymnastics Stamina Conditioning Every 2:00 x 6 Sets 8-10 Strict Handstand Push-Ups 12-15 Toes to Bar Goal is to choose a scaling modification that allows for close to unbroken sets. Look to modify to Box Piked Handstand Push-Ups or even a tall kneeling dual dumbbell strict press if necessary. C) Optional Core Finisher“Escalating Durante Core””8:00 AMRAP2-4-6-8-10… Hollow RocksV-UpsTuck UpsHollow Hold (Seconds) |
| PRVN BURN | |
|---|---|
| Day 1: Wednesday (Threshold) | Day 2: Saturday (Long Aerobic Muscular Endurance Work) |
| Warm-Up 2 Sets for Quality 1:00 Cardio Choice 10 Hollow Hold 10/10 Single Leg Glute Bridges 10 Down Dog to Up DogMixed Machine Conditioning For Time 3 Sets: 1500m Bike Erg or 45/32 Calorie Echo Bike 1000m Row 750m Ski Erg -rest 2:00 between sets-Goal: ~10:00 / Set Score: Average Set TimeStimulus: Lactate threshold RPE: 8/10We are looking to have long sustainable pacing here today with the focus on a hard sustainable pace on the bike before tackling a quick transition into a steady state row, and then finish off each set with a hard charging pace on the ski. For the ski look to negative split over the duration of the 750m interval. MobilityPRVN Yoga Flow #22 Rounds for Quality:15sec Down Dog:30sec Up Dog:15sec Down Dog:30sec Tall Lunge (right):30sec Half Kneeling Hamstring Stretch (right):15sec Down Dog:30sec Tall Lunge (left):30sec Half Kneeling Hamstring Stretch (left) | Warm-Up 3 Sets for Quality 1:00 Cardio Choice :30/:30 Standing Calf Stretch 10 Russian Kettlebell Swings :20/:20 Single-Leg Hip Bridge HoldConditioning 5 Rounds 1000m Run [X]X= Round 1: 3 Rounds of “Cindy” Round 2: 30 Burpees Round 3: 30 Toes to Bar Round 4: 30 Burpees Round 5: 3 Rounds of “Cindy”Cindy = 5 Pull-Ups + 10 Push-Ups + 15 Air SquatsGoal: 35:00-45:00 Time Cap: 45 minutesPrimary Objective: Complete each run at 10k Race Pace Secondary Objective: Complete Each X Movement in Stimulus: Muscular Endurance / Lactate Threshold RPE: 8/10MobilityPRVN Recovery Flow1-2 SetsRight Leg/Left Leg:30 Down Dog:15 Updog:30 Down Dog:30 Low Dragon Pose:30 Twisted Dragon Pose:30 Pigeon Pose:30 Half Kneeling Hamstring Stretch |
