CFC/PRVN Weekly Programming

Week Overview:

This week offers a well-rounded approach with a slightly higher emphasis on Open style conditioning workouts as well as base level strength towards the end of the week with our Bench Press progression + Bench Press. 

  • Monday:
    • Power Clean Cluster Sets
    • 14:00 AMRAP, Triplet: Dumbbell Power Cleans + Push-Ups + Air Squats
  • Tuesday:
    • 2x 10:00 AMRAPs with 5:00 Rest: Cal Bike + Burpees to Target + Chest to Bar Pull-Ups, Cal Row + Shuttle Run + Wall Walks
  • Wednesday:
    • Snatch Singles
    • Back Squat Triplets
  • Thursday: Upper Body Pressing Emphasis
    • For Time: 17:00-22:00 Chipper Triplet: Double Unders + Toe to Bar + Deadlifts
  • Friday:
    • Sprint Couplet 5:00 – 7:00 minutes: Push Jerk + Box Jump Overs
    • Split Jerk Heavy Single (Under Fatigue) 
  • Saturday:
    • Bodhi BDAY WOD (Individual or Partner)
  • Sunday: 
    • 8:00 EMOM: Strict Pull-Ups
    • For Time 9:00-13:00 Triplet: Row + Burpees + Dumbbell Bench Press

This Week’s Challenge! 

“GI Jane”

For Time: 

100 Burpee Pull-Ups

PROGRAMMING Feb 3rd – Feb 9th, 2025

Week Overview:

This week offers a well-rounded approach with a slightly higher emphasis on Open style conditioning workouts as well as base level strength towards the end of the week with our Bench Press progression + Bench Press. 

  • Monday: Leg Stamina EMOM
    • 20:00 EMOM: Row + American Kettlebell Swings + Echo Bike + Front Rack Step-Ups + Rest
  • Tuesday: Weightlifting + #TEAMPRVN Tuesday Workout
    • Front Squat + Split Jerk Complex 
    • # TEAMPRVNTUESDAY : 13:00 AMRAP : Triplet of Double Unders + Dumbbell Thrusters + Toes to Bar
  • Wednesday: Classic CrossFit Triplet / Gymnastics Skills
    • Ring Muscle-Up Progressions
    • 18:00 AMRAP : Ring Muscle-Ups + Power Cleans + Bar Facing Burpees
  • Thursday: Upper Body Pressing Emphasis
    • Bench Press 8-8-6-6-Max
    • Strength Focused EMOM: Wall Walk/WFHSPU + Chest Supported Dual Dumbbell Rows + Hollow Hold + Single Arm OH Carry
  • Friday: Absolute Leg Strength + Leg Stamina Conditioning
    • Back Squat: Heavy 3 Reps
    • For Time: Run + OHS + Run + Front Squat + Run + Back Squat
  • Saturday: Partner Waterfall Workout
    • For Time Triplet: Power Snatch + Pull-Ups + Burpee Box Jumps
  • Sunday: Midline Conditioning
    • 20:00 AMRAP: Triplet of Row + Abmat Sit-Ups + Dual Dumbbell Push Press

This Week’s Challenge! 

“Acid Bath”

  • For Time
  • 500 meter Ski Erg
  • 500 meter Row
  • 1,000 meter Bike Erg

  • Time Cap: 6/7 minutes

Top Scores for Male and Female Athletes

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CFC/PRVN WEEKLY PROGRAMMING

Reminder Monday is a public holiday. We will have a 7:30am class only and 24/7 open gym access

Week Overview:

This week offers a well-rounded approach:

  • Monday: Battery Work
    • 21:00 EMOM Couplet of Burpee Box Jump Overs + Clean Complex (Clean + Hang Clean) 
  • Tuesday: Cyclical Upper Body Interference
    • 4 x 5:00 AMRAP / 2:30 Rest (Alternating Stations) : BMU + Alt DB Snatch + Push-Up, Toe to Bar + Push Press + Cal Bike
  • Wednesday: Absolute Leg Strength
    • Back Squat Absolute Strength (Heavy 3s)
    • 8:00 AMRAP Leg Stamina Triplet: DB Power Cleans + DB Reverse Lunges + Double Unders
  • Thursday: Aerobic/Bodyweight Focus
    • Every 3:00 x 10 Sets, Alternating Stations, Run + Burpees, Row + Wall Walk
  • Friday: Olympic Lifting and Sprint Chipper Tester
    • Snatch Pull + Snatch
    • For Time: Sprint Chipper: Wall Balls + Chest to Bar Pull-Ups + Power Snatch
  • Saturday: Upper Body Push / Lower Body Pull
    • 3 Person Team Style Max Rep EMOM Triplet: Bench + Deadlift + Cal Bike 
  • Sunday: Full Body Pure CrossFit Pump
    • Out and Back Intervals : HSPU + DB Step-Ups + Renegade Rows + Double Unders
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Weekly CFC PRVN PROGRAMMING

Jan 20th – Jan 26th, 2025

Weekly Overview:

  • Monday:
    • Strength/Weightlifting: Overhead Squat 3-3-3-3 
    • Metcon: Every 4:00 x 4 Sets: Toe to Bar + Row + Overhead Squat + Bike 
    • Accessory: Midline Work
  • Tuesday:
    • Skill Focused Work: Chest to Bar Tips and Tricks ( Focus on Developing the Proper Kip or Butterfly pattern for athletes) 
    • #TEAMPRVN TUESDAY: 15:00 AMRAP: Triplet of Ground to Overhead + Chest to Bar Pull-Ups + Box Jumps
    • Accessory: Unilateral Lower Body Work
  • Wednesday:
    • Metcon: 2 Part Workout / Double Triplet: Dumbbell Bench Press + Air Squat + Run, Run + Wall Walk + Double Unders
    • Accessory Work: Upper Body Push/Push Pull
  • Thursday:
    • Weightlifting: Power Clean 4 x 3.3 TnG Reps
    • Metcon: For Time: 11:00-15:00: Couplet: Bar Facing Burpees + Deadlifts
    • Accessory Work: Hip / Posterior Chain
  • Friday:
    • Skill Focus: Barbell Cycling : Thrusters
    • Conditioning: 18:00 EMOM: Row + Thrusters
    • Bodybuilding Finisher: Ring Bicep Curls and Tricep Extensions
  • Saturday:
    • Warm-Up Game: Burpee Simon Says 
    • 3 Person Team Workout: For Time 18:00-25:00: Triplet: Run + Abmat Sit-Ups + Alternating Dumbbell Snatch
    • Accessory Work: Midline + Plyometric
  • Sunday:
    • Strength EMOM: Bench Press + Bent Over Barbell Row
    • Metcon: 3 Sets x 2:00 on / 1:00 off Devils Press + Strict Pull-Ups 
    • Accessory Work: Core Finisher

Focus Areas for the Week:

  • Weightlifting / Strength:
    • Monday: Overhead Squat
    • Thursday: Tng Power Cleans
    • Sunday: Bench Press / Bent Over Barbell Row
  • Gymnastics Skill / Strength Development:
    • Monday: Toe to Bar (Touches/ Fine Tuning) 
    • Tuesday: Chest to Bar : Skill Session
    • Wednesday: Wall Walks
    • Sunday: Strict Pull-Up Volume
  • Specific Metcon Focus Points:
    • Monday: 4 Sets x ~3:00 on / ~1:00 Off 
    • Tuesday: #TEAMPRVN TUESDAY : High Intensity Triplet
    • Wednesday: Muscular Endurance
    • Thursday: Deadlift + Burpee over Bar : High Intensity Couplet
    • Friday: Open-esc Workout with Rowing and Thrusters
    • Saturday: Team Workout : Waterfall Style Triplet
    • Sunday: Bodybuilding Focused

CFC PRVN PROGRAMMING

Jan 13th – Jan 19th, 2025

Weekly Overview:

  • Monday:
    • Strength/Weightlifting: Barbell Cycling Technique and Primer
    • Metcon: 9:00-13:00 Time Domain, Couplet: Clean and Jerks + Toe to Bar
    • Accessory: Midline Work
  • Tuesday:
    • Strength: Back Squat 8-8-6-6-Max
    • Metcon: 1:45 AMRAP / :45 second Rest, Triplet: Shuttle Run + Goblet Squats + Burpees to Target
    • Accessory: Unilateral Lower Body Work
  • Wednesday:
    • Strength Superset: Ring Muscle-Up Progressions
    • Metcon: Every 3:00 x 5 Sets: Triplet /Double Unders + Kettlebell Snatch + Ring Muscle-Ups 
    • Accessory Work: Pull / Push Hypertrophy Work
  • Thursday:
    • Metcon: 40:00 EMOM : Echo, Strict Press + Overhead Hold, Single Dumbbell Step-Overs, GHD Sit-Ups 
    • Accessory Work: Hip / Midline Work 
  • Friday:
    • Weightlifting / Strength: Snatch Pulls + Snatch Singles
    • Conditioning: 10:00 AMRAP: Triplet: Wall Balls, Deadlifts, High Box Jumps
    • Accessory Work: Posterior Chain Work
  • Saturday:
    • Partner Workout: Row + Pull-Ups, Push-Ups, Double Unders
    • Accessory Work: Bodybuilding
  • Sunday:
    • Skill/ Gymnastics : Handstand Walks
    • Metcon: 4×5:00 AMRAP / 2:00 Rest: Echo + Kettlebell Swing + Run + Handstand Walk
    • Accessory Work: Core Finisher

Focus Areas for the Week:

  • Weightlifting / Strength:
    • Tuesday: Back Squat
    • Friday: Snatch
  • Gymnastics Skill / Strength Development:
    • Monday: Toe to Bar Volume
    • Wednesday: Ring Muscle-Ups
    • Saturday: Push-up and Pull-Up Volume
    • Sunday: Handstand Walks
  • Specific Metcon Focus Points:
    • Monday: Open-esc style Triplet
    • Tuesday: Legs for Days
    • Wednesday: Upper Body Gymnastics Density
    • Thursday: 40:00 EMOM AGAIN! Building Stamina
    • Friday: 10:00 Posterior Chain Focused Triplet
    • Saturday: Partner Workouts Make a Comeback
    • Sunday: Intensity will ensue with Max Cal Bike and Distance on the Handstand Walk
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CrossFit Coorparoo PRVN Programming

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
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December 30th-Jan 5th (Week 5 of Artemis)

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

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Programming December 23rd-December 29th (Week 4 of Artemis)

We are now entering Week 4 of the PRVN Affiliate Artemis Cycle. The week ahead will be a bit of a minor deload. Nothing major here, just a slight reduction in volume and the opportunity for a touch more recovery between sessions. The goal with this cycle is to have a consistent build and progression throughout the cycle, so this week still has some good touch points and allows us to keep the frequency on the Olympic Lifts as well as our gymnastics pieces as we move through the week. The weekend has a fun and challenging partner workout that will be good for communication and a good little interval feel of a workout, so definitely get ready for that as we move into the New Year.

This week’s big key workout days will be Monday, Tuesday, and Friday. Monday and Friday bookend the week with our Olympic lifting progression and Tuesday is a longer Open Style workout that will keep athletes moving and staying at a long steady pace for around that 20:00 time domain of a workout, which puts us smack dab at the top end of where we would expect the Open or Quarterfinals workouts to sit. 

Overall it should be a good and fun week to progress and tackle. I hope you thoroughly enjoy the week and Happy Holidays for all those celebrating. 

Weightlifting / Strength: 

  • Monday: Clean and Jerk 5×3
  • Thursday: 5 Bench Press + 50ft Walking Lunges
  • Friday: 2 Snatch Pull + 2 Snatch

Gymnastics Skill / Strength Development: 

  • Tuesday: Toes to Bar Volume
  • Thursday: Wall Walk Capacity Work
  • Friday: Strict Pull-Ups
  • Sunday: L-Stis and Handstand Holds

Specific Metcon Focus Points: 

  • Monday: 8×2:00 AMRAPs : Capacity Work
  • Tuesday: High Volume Triplet
  • Wednesday: Aerobic Capacity and Muscular Endurance
  • Thursday: Simple Bodyweight Couplet
  • Friday: Couplet: Strict Strength Emphasis
  • Saturday: High Intensity Partner Triplet
  • Sunday: Strength Focused EMOM 

PROGRAMMING December 16th- December 22nd (Week 3 of Artemis)

We are now entering Week 3 of the PRVN Affiliate Artemis Cycle. We are using this as the last build week of block 1 which will lead us into a tiny little deload week. We understand that this time of year creates challenges for consistency in the gym, so we are looking to adjust for that and allow athletes to have a week that still has some fun challenges and workouts for the week, but will modulate volume and athletes won’t miss the main progressions we are working towards at the end of this cycle. 

For this week we are progressing things forward. This week starts out with a gymnastics density piece that is sure to challenge the grip and forearm stamina. We will then be making our way into our Tuesday workout which will start with Cluster Sets of clusters before moving into a very classic and straight to the point style conditioning workout that is right in line with Open Prep. Our Wednesday workout will move us forward with the Touch N’ Go theme for Power Snatches with a light little priming piece and then moving into running and Power Snatches, which is meant to target our ability to pace and understand the exact loading we will need to go for an unbroken set of 10 Reps at a time. For our newer athletes we will have progressions and ideas for how to keep the stimulus of the workout, keep things fun, and allow us to really just dial in mechanics. Thursday’s workout will progress our 40:00 EMOM piece with the focus on consistency and steady mechanics throughout. This style workout builds tremendous mental strength as well as muscular stamina and endurance. Our Friday workout will have us building our legs and moving forward with some added loads in our Squat progression as well as volume in the conditioning piece with a fair amount of Dumbbell Front Squats.

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December 9th- December 15th (Week 2 of Artemis)

Saturday we are doing our 12 days of Xmas Running/walking WOD at Kangaroo Point (Captain Burk Park) 7am kick off. There will be no Saturday class at the gym.

We are now entering Week 2 of the Artemis Cycle! We have a good fun week ahead with a nice blend of quality conditioning workouts as well as continuing to progress our strength and Oly work. This week starts things off with our Touch N’ Go Power Clean progression for our Weightlifting / Barbell conditioning stuff and then we will hit our Back Squat volume progression Tuesday, before tackling a strength superset of Deadlift and Bench Press Thursday, then working into some classic Squat Snatch % work from the floor of Friday. 

For our conditioning work, we will be tackling a good mixture of Triplets and Couplets, with our 40:00 EMOM workout mid-week to break things up. The front half of the week is targeting that 11-15 minute time domain, then we hit the EMOM before circling around in the back half of the week with some capacity work that targets shorter duration, higher end power output style workouts. 

Sunday finishes off the week with a strength targeted workout that hits both absolute strength work and hypertrophy with more of a strength stability targeted superset. 

Our key target workouts this week for Open Prep Tuesday’s and Friday’s workouts which target more the style and feel we would expect to hit during the Open and Quarterfinal phases, so pay special attention to the intensity on these two pieces this week. 

This week’s Challenge! 

3:00 AMRAP 

Max Burpees to Target 

  • Target must be 6’’ above reach for the prescribed height
  • Score = Total Reps
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PROGRAMMING December 2nd- December 8th (Week 1 of Artemis)

Welcome to ‘Artemis’! The Goddess of the Hunt – because it’s officially the time of year to start hunting down those goals. 

This 12* week cycle, broken into two 5 Week Progression Blocks, will be the main portion of our preparation for the CrossFit Open and Quarterfinals. For our Affiliates, these are the two main targets for the year as our nice little fitness check up and for those athletes deciding to test themselves here at this time of year. 

During Artemis, we will transition to more specific preparation for the types of workouts and fitness tests typically seen during the Open and Quarterfinals, while keeping our structure well rounded for the general population. We’ve built the base during this previous cycle and now it’s time to take that progress and make sure we learn to apply our new capacities and strengths in our yearly fitness check-up. *Please note the exact length of the cycle will be dependent upon the Open dates being released, which we will know pretty early on in this cycle. 

Programming Approach: Our weightlifting work this cycle will be a blend of heavy singles, barbell cycling & battery work, and more moderate loads under fatigue. This mix of approaches will help build our confidence and capacity with every possible application that we see in the Open. 

Our powerlifting work will focus primarily around the Back Squat, with much of our other lifting being more volume focused as we again keep our ability to express strength under fatigue front of mind. Our Back Squat will follow an undulating style between targeting 5×5 style lifting sessions and 3-4 x 8-12  lifting sessions to develop more muscular endurance and resiliency heading into the Open. 

You will see 2-3 gymnastics skill and capacity sessions under fatigue each week, to help you learn the best strategies and approaches in a variety of workout settings. These will either be solo sessions, mixed modal workouts with the focus on gymnastics density, or in an EMOM format that tackles interference work between multiple components. During these sessions, we will also have skill development options for our Level 1 athletes to ensure we continue to move the needle with our technique. 

Lastly, when it comes to our conditioning, you will see a variety of time domains with a high emphasis on threshold efforts – we’re going to go short, moderate, and long week in and week out. You see a continued emphasis placed on our strict gymnastics push and pull capacity, as well. This will be mixed in throughout weeks and a lot specifically targeted in our optional accessory work or finisher style work weekly. 

Weightlifting + Strength Programming Goals: 

-5RM Power Snatch 

-5RM Power Clean 

-5RM + 10RM Back Squat

Our challenge for you all is to focus on following RPE guidance with applicable weightlifting pieces, and to learn the hard lessons of what works best for you when it comes to executing workouts and lifts under fatigue. Do not be afraid to adjust percentages slightly based on your capacity with certain movements in these progressions.

Conditioning Work: 

We will target multiple previous Open workouts during this phase and workouts with the style and feel that you have become accustomed to throughout the year. We will also target the Specific new “PRVN Benchmarks” that we are working on during our Transition Week as well as Week 1 of the new cycle. Overall these will serve as a good basis and guideline to help progress and monitor training. 

*Competitor / Extra Work Monostructural Focus: -1k Row -20:00 FTP Bike Test -Mixed Threshold Work

CFC PROGRAM November 25th – December 2nd (Transition Week)

Big Saturday WOD as we celebrate 15 years of CFC. WOD will kick off at 11am followed by Movember BBQ and drinks. Then later we all head over the the bowlsy (upstairs function area) to kick off the birthday celebrations!!!!

We are now entering our Transition Week before getting into the next cycle. We will have full details on the next cycle up here shortly and develop a good outline and writeup to keep you all updated on the ins and outs of how we will tackle our goals and focuses going into the New Year and transitioning into our Open Prep Phase. This week we have some fun baseline tests that we have created to create a uniform testing protocol to hit year to year that are PRVN specific, that are sure to test you and allow you to have some fun in this week leading into our next cycle. A note that a lot of these tests will give us good benchmarks that specifically target the styles and stimulus that we would see in the Open, so that is the focus and goal of these sessions. 

In the States it is Thanksgiving Week, so we will be tackling “Thanksgiving with the Girls” as a fun holiday WOD with a little twist that allows it to be even more like a mixture of the Girls workouts. The adjustment was made to create a touch more of a challenge, a little more specificity to the actual “Girl” workouts and allow athletes of all abilities to tackle this on Thanksgiving and have some fun with it. 

Due to the fact that this is a transition week, we don’t have a true strength focus and this week is more geared towards fun full body conditioning sessions and a good little mix of capacity work and well rounded training that will lead us into Week 1 of the next cycle. Our next cycle will be 2 blocks, with 1 deload block in between. The second block is a 5 week block, followed by a deload week leading into the first week of the Open (estimated Open Week 1). 

Weightlifting / Strength: 

  • Tuesday: 1RM Clean and Jerk
  • Friday: 3RM Overhead Squat

Gymnastics Skill / Strength Development: 

  • Monday: Bar Muscle-Ups
  • Friday: Toe to Bar + Wall Walk Combo
  • Saturday: Volume Pull-Ups

Specific Metcon Focus Points: 

  • Tuesday: “PRVN Strong”
  • Wednesday: “PRVN Baseline”
  • Thursday: “Thanksgiving with the Girls”
  • Friday: “PRVN Cyclical”
  • Saturday: Hero WOD “Roy
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