Category: Uncategorized

Day	Focus	Strength / Skill	Conditioning
Mon	Barbell Power + Press Stamina	Split Jerk – Every 1:30 × 6 Sets 2 @ 75% → build to 85% (aim for 2-RM feel).	For Time 21-18-15-12-9-6-3 DB Push Press (50/35lb, 22.5/15kg) + 200 m Run each round
Tue	Leg Strength + Aerobic Engine	Front Squat – Every 2:30 × 4 Sets (5 @ 75%, 4 @ 80%, 3 @ 80%+, 2 @ 85%)	15:00 AMRAP 20/16 Row 15 TTB 5 Power Clean (205/145 lb, 93/68kg)
Wed	Upper-Body Strength + Skill Density	Bench Press – Every 3:00 × 5 Sets (6 @ 75%, 6 @ 75%, 4 @ 80%, 4 @ 83%, Max @ 88%) Goal: 2+ extra reps final set	3 RFT 25 American KB Swings (53/35 lb, 24/16kg) + 5 Wall Walks
Thu	Holiday Benchmark Medley Workout		Row + Thrusters, Pull-Ups, Push-Ups, Sit-Ups, Air Squats, Row + OHS, Snatches + Burpees + Clean and and Jerks,, Wall Balls (see full sequence)
Fri	Speed Under the Bar + Interval Control	Power Snatch – 10:00 EMOM 1 @ 80–85% Focus: Crisp pull + fast turnover	– Every 3:00 × 5 Sets 12/9 Echo Bike, 36 Double-Unders, 12 Alt DB Snatch (50/35lb, 22.5/15kg Score: Total Interval Time RPE: 8 / 10
Sat	Partner Chipper + Grit	KB Race Tap Game	For Time (With Partner) 10-1 Deadlift (225/155) + Burpee Box Jumps (24/20) Alt. Reps Per Partner
Sun	Full-Body Strength + Recovery	“Taste the Rainbow” – 20:00 EMOM 1: 10 Strict Press (60%) 2: 50 ft Farmers Lunges 3: 10 Inverted Rows 4: 10 Goblet Cossack Squats Goal: Unbroken reps Stimulus: Full-body strength / hypertrophy RPE: 5 / 10

Day	Focus	Strength / Skill	Conditioning	Accessory / Optional Work
Monday	Barbell Power + Stamina	Power Clean + Squat CleanEvery 3:00 × 5 Sets3+2 @70%, 2+2 @75%, 2+1 @80%, 1+2 @83%, 1+1 @85%+Beginners: 5–7 Hang Power Cleans @ light-moderateModifications: Hang/Block Power Cleans, Power-only variations	“Hydra”5×2:00 AMRAPSet 1: 10 Shuttle Runs + Max Rep Wall BallsSet 2: 9 Shuttle Runs + Max Rep Wall BallsSet 3: 8 Shuttle Runs + Max Rep Wall BallsSet 4: 7 Shuttle Runs + Max Rep Wall BallsSet 5: 6 Shuttle Runs + Max Rep Wall Balls*No rest between AMRAPsScore: Total RepsStimulus: Aerobic power & leg endurance RPE: 8/10Goal: Consistent rep output through descending sets	3 Sets for Quality – 12/12 Banded TKEs, :45 Sorenson Hold, 20 Landmine Trunk Rotations
Tuesday	Skill Focus + Aerobic Power	Ring Muscle-Up ProgressionEvery 1:30 × 6 Sets (2–4 RMUs or scaled variations)Level Options: Strict Pull-Up / Dip work, Banded Low Rings, or Push-Ups/Ring Rows	“Griffin”3 Rounds For Time 25/20 cal  machine, 25 Abmat Sit-Ups, 15 Burpee Box Jump Overs (24/20 in)Goal: 14–17 min Cap: 18:00 RPE: 8/10Stimulus: Aerobic power & midline control	10:00 AMRAP – 10 Ring Tricep Ext, 10 Ring Bicep Curls, :30/:30 Side Plank
Wednesday	Hinge Strength + Hybrid EMOM	DeadliftsEvery 3:00 × 5 Sets – 5 @70%, 5 @70%, 4 @75%, 3 @80%, 3 @80%Modifications: Sumo, Hex Bar, Block DLs, RDLs (tempo), or Hip Thrusts	“Chimera” – 15:00 EMOM minute 1: 5/5 Single Kettlebell Dead-Stop Clean minute 2: 25/25ft (7.5/7.5m) Single Arm Front Rack Kettlebell Walking Lunge minute 3: 15 GHD Hip Extensions minute 4: 20 Renegade Rows minute 5: Rest Kettlebell: 53/35lb, 24/16kg Dumbbells: 2 x 50/35lb, 22.5/15kg Stimulus: Full-body strength + stability RPE: 8/10	3 Sets – 50 ft Sled Push, :30 Wall Sit, 8–10 Glute Ham Raises
Thursday	Pressing Strength + Shoulder/Midline Stamina	Bench Press – Every 3:00 × 4 Sets 8 @70%, 6 @75%, 4 @80%, Max @80%	“Medusa” – 15:00 AMRAP 1-2-3-4-5… Wall Walks 5-10-15-20-25… TTB 10-20-30-40-50… DUGoal: Through Round 5+ RPE: 8–9/10 Stimulus: Midline endurance + shoulder capacity	DB Chest Complex – 3 Sets: 10 DB Skull Crushers, 10 DB Chest Flys, 10 Hex Press
Friday	Aerobic Endurance + Cyclical Flow	—	“Fenrir” – 2 Rounds For Time 400 m Run → 20 Pull-Ups 400 m Run → 20 DB Snatch 400 m Run → 20 Goblet Squats 400 m Run → 20 Lateral Burpees over DBDB: 50/35 lb, 22.5/15kg Goal: 25–32 min Cap: 35:00 RPE: 9/10 Stimulus: Aerobic stamina + grip control	3 Sets – 10–12 Prone Rows, 10–12 Zottman Curls, 15 Tibialis Raises
Saturday	Team Output + Strict Strength Integration	—	Team Workout – 3-Person Teams “Cerberus”Bike 200/140 Cal + Triplet: 5 Rds (20 Hang Power Cleans / 15 Strict HSPU / 10 Box Jumps)Stimulus: Barbell cycling + strict gymnastics RPE: 8–9/10 Goal: Smooth rotations / technical efficiency	3 Sets – 10/10 Single-Leg Hip Thrusts + 8/8 Side Plank Banded Rows
Sunday	Unilateral Strength + Core EMOM	Back Rack Reverse Lunge – Every 3:00 × 4 Sets 8/8 @ 40% 1RM Back Squat	“Gorgon” – 12:00 EMOM minute 1: 10 Dual Dumbbell Box Step-Overs minute 2: 15 GHD Sit-Ups minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead CarryBox Height: 24/20in Dumbbells: 2 x 35/25lb, 15/12kg Kettlebell: 53/35lb, 24/16kgStimulus: Posterior chain & midline endurance RPE: 7/10	3 Sets – 10/10 Single-Leg RDLs, :30 Hollow Hold, :60 Plank Hold

Programming Summary – Ares Week 2

• Strength Work (4 Touches):
  
  • Monday – Bench Press
    
  • Wednesday – Gymnastics EMOM (Strict HSPU volume)
    
  • Friday – Front Squat
    
  • Sunday – Strength EMOM (Sumo DL + Close-Grip Bench + Rows)
    
• Conditioning Variety:
  
  • Short Intervals – Wed (5 x 2:00 AMRAPs)
    
  • Long Chipper – Tue (Run + Barbell + TTB)
    
  • Aerobic Repeatability – Thu (10 × 3:00)
    
  • Fast Threshold – Fri (5R thruster/pull-up/bjo)
    
  • Long individual Grind – Sat (25–30 min)
    
• Stimulus Balance:
  Strength endurance → Gymnastics volume → Threshold pacing → Team aerobic flow.
  Strong emphasis on hinge, press, and midline resilience heading into Ares Week 3.

Thank you to all who can and celebrated our 16th CFC birthday last week!! With our Bday now behind us its gong to kick start the warmer months and lead into more CFC community events.

CFC Events coming up:

Charity Event 29th Movemeber WOD + BBQ and drinks this is will held at CFC both the WOD and follow up event (BBQ/drinks) More details on the WOD etc coming over the next week.

CFC Community night/Christmas PARTYYYY

Date ad location to be advised. We will be combining both these CFC community events into one cracking night. Awarding both our CFC awardees and celebrating the year of 2025 in the Christmas spirit.

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Getting in early and reminding you all as the festive season kicks in soon now is not the time to become complacent with your health and fitness. Keep your training consistent all the way to the end of the year!!!!

Day	Focus	Strength / Skill	Conditioning
Monday	Power & Conditioning	Weightlifting Split Jerk	16:00 EMOM Max Cal machine Max Wall Balls
Tuesday	Gymnastics Stamina + Upper Push	Bench Press	For Time 3 Rounds 25 Toes to Bar + 15 Burpee Box Jump Overs (24/20in) Goal: 7–11 min
Wednesday	Leg Strength + Midline Control	Front Squat	Every 4:00 x 3 Sets 50 Double Unders 10 Dual DB Hang Squat Cleans 25/25ft (7.5/7.5m) SA KB OH Walking Lunge (53/35lb) Score = Avg Time/Set
Thursday	Engine + Positional Strength	—	28:00 EMOM Minute 1: 3 Wall Walks Minute 2: 6 Shuttle Runs (25/25ft) Minute 3: 15/12 Cal Row Minute 4: 10 Deadlifts
Friday	Barbell Power + Conditioning Capacity	Weightlifting 3-Position Power Snatch	4 Sets – 2:00 AMRAP 15 GHD Sit-Ups 20 Alt DB Snatch (50/35lb) Max Cal Machine Rest 2:00 Score = Max Calories
Saturday	Community Event / Benchmark Blend	—	“Grace Meets Helen” 3 Rounds for Time 200m Run 10 Clean & Jerks 200m Run 21 KB Swings 12 Pull-Ups Time Cap: 20:00
Sunday	Strength + Aerobic Flow	Reverse Lunge (Back Rack)	“Flux” 12:00 AMRAP 500/450m Row 20/15 Push-Ups 20 DB Step-Overs (24/20in, 50/35lb) Goal: ~3 Rounds

Monday —

Focus: Technical barbell + unilateral stability + stamina under fatigue.
– Today’s repeatable 20:00 EMOM layers power snatches, dual-DB reverse lunges, and max bar-facing burpees. Coach crisp snatch positions (patient pull, fast turnover), steady posture on lunges, and sustainable burpee cadence (aim for 1–2 reps variance per round). Use the rest minute to reset breathing and preserve bar speed. 

Quality first; only add snatch load if mechanics hold.

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Tuesday —

Focus: Benchmark triplet: #TEAMPRVNTUESDAY—wall balls + barbell cycling + BMU separator.
– 3 rounds for time: Wall balls, clean & jerks, row, and bar muscle-ups. Wall balls should be unbroken or split once; C&J as fast singles or quick doubles to keep bar speed high. Row at ~85% without spiking HR. BMUs decide the day—choose repeatable sets or efficient singles with short rests. 

Composure early, precision always.

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Wednesday —

Focus: Aerobic power intervals with shoulder/midline interference.
– Every 7:00 x 4: Echo → American KB swings → double unders → wall walks → shuttle runs. Target 4:45–5:30 work, 1:30–2:15 rest. Push but don’t redline the bike, keep swings unbroken, jump rope smooth, wall walks controlled (<:45), then close the round with efficient shuttles. 

Emphasize breathing patterns and clean station transitions to hold splits.

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Thursday — Strength EMOM →

Focus: Front-squat/DB bench stamina into pressing density under fatigue.
– Open with a 12:00 EMOM pairing front squats (position, bracing, tempo) and DB bench (smooth lockout, no bounce).
– Then 8:00 ascending ladder of ring push-ups + box jumps. Manage early pressing fatigue with deliberate breaks; keep box jump rhythm snappy and transitions tight. 

Aim for consistent movement quality and a strong push in the larger rounds.

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Friday —

Focus: Midline interference: run → TTB → heavy deadlift.
– 3 rounds for time of 400m run, 21 TTB, 12 deadlifts. Coach sustainable run pace that preserves grip/core, then big, efficient TTB sets (the separator), and disciplined deadlift mechanics (tight bracing, smart touch-and-go).
– Accessory Work Finisher: Midline and Hamstring Work

Hold even splits through round three; form trumps ego on the barbell.

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Saturday — HERO WOD ‘JACK’

AMRAP 20 mins: Push Press, Kettlebell Swings and Box Jumps

Complete as many rounds as possible in 20 mins of:
10 Push Press, 115/80 lbs
10 Kettlebell Swings, 1.5/1 pood
10 Box Jumps, 24/20 in

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Sunday — “Checkered Flag”

Focus: Gymnastics Skill Work and Efficiency, Midline stamina + strict pulling quality (for-quality intervals).
– 10:00 EMOM: Pull-Up Skill Work or Strength Work
– Every 3:00 x 4: GHD sit-ups + renegade rows. Not a race—coach bracing, hip-to-core sequencing on GHD, and anti-rotation on rows. 

Each round should leave rest; aim for identical reps and pristine positions. Finish with easy mobility to close the week clean.

Reminder Saturday is the CFC BDAY WOD at 1pm followed by drinks

Monday – October 6th

Weightlifting: Build to 1RM Power Clean
Conditioning: “American Idiot” – Interval EMOM w/ bike, barbell cycling, and swings
Accessories: GHD, KB Rows, Planks

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Tuesday – October 7th

Strength: Build to 3RM Back Squat
Conditioning: “Basket Case” – Wall Ball density with Toes-to-Bar limiter
Accessories: Medball core + anti-rotation holds

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Wednesday – October 8th

Conditioning: “Brain Stew” – Monostructural aerobic test with row, DU, and run
Accessories: KB carries + ankle and tibialis work

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Thursday – October 9th

Benchmark Testing: Push Press 3RM → Max Strict Pull-Ups → 50 Burpees to Plate
Accessories: Z-Press + Ring Rows

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Friday – October 10th

Strength: Build to 3RM Deadlift
Conditioning: “Give Me Novacaine” – Deadlift + box jump ladder-style chipper
Accessories: Forearm plank + Sorenson hold

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Saturday – October 11th

CFC BDAY WOD 1pm Kick off 

16 years of COMMUNITY FITNESS 

2009 Suburban Bootcamps established 

2011 SB Everfit established 

2014 CrossFit Coorparoo affiliation was established 

16min AMRAP 

9 hang power snatch 40/30

11 toe to bar 

14 push up

Rest 3min 

16min AMRAP 

9 pull up 

11 OHS 40/30

14 Russian Kettlebell swing 24/16

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Sunday – October 12th

Conditioning: “When I Come Around” – 40:00 EMOM w/ machines, pull-ups, squats, and wall walks
Accessories: Wall sits + handstand holds

Monday – Sept 29

Focus: Posterior chain strength and strict pulling capacity

• Strength: Deadlift 4×5 @ ~70% on a 2:30 clock—build solid mechanics and bracing.
  
• Conditioning: 3×3:00 AMRAP of :30 Toes-to-Bar, 30/22 Echo cals, max strict pull-ups; 2:00 rest. Prioritize smooth transitions and hold strict pulling quality under fatigue.
  
• Accessories: GHD hip extensions, Sorenson hold, three-point DB row for spinal stability.
  

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Tuesday – Sept 30

Focus: Overhead strength + gymnastics blend

• Strength: Push Press 6×3 @ 75%.
  
• Conditioning: 8:00 AMRAP of wall walks, burpee box jumps, shoulder-to-overhead (155/105). Keep shoulders organized and pace box jumps for unbroken barbell reps.
  
• Accessories: Ring push-ups, plank hold, and external rotations to bulletproof shoulders.
  

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Wednesday – Oct 1

Focus: Lower-body strength into mixed EMOM stamina

• Strength: Back Squat 6×2 @ 80%.
  
• Strength-Conditioning: 12:00 EMOM cycling through reverse lunges, farmers carry, row, and wall balls. Emphasize posture and bracing during carries and squats.
  
• Accessories: Core stability (Copenhagen/Star planks) + sandbag bear hug.
  

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Thursday – Oct 2

Focus: Midline density & bar muscle-up skill under fatigue

• Conditioning: Every 6:00 ×6 sets: GHD sit-ups, 200m run, Echo, run, 5 bar muscle-ups. Goal ~4:00 per round; teach smooth transitions between stations.
  
• Accessories: Ring ham curls, bridge march, wall sit to reinforce posterior chain endurance.
  

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Friday – Oct 3

Focus: Snatch technical work + DB stamina

• Weightlifting: Every 1:30 ×8 – Power Snatch → Hang Squat Snatch → OHS. Start @60%, build with perfect positions.
  
• Conditioning: 5×2:00 AMRAP (DU → hang squat snatch → max Devil’s Press). 1:00 rest. Prioritize unbroken snatches and steady DP output.
  
• Accessories: Ring V-outs, face pulls, tib raises.
  

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Saturday – Oct 4

Caitlyn Member of the Month 

4 Rounds For Time 

*7 Power clean 40/30

14 Alt DB snatch 22.5/15 

28 Wall ball 9/6

Rest 2min 

*Power clean increase in load each set 

Set 1 40/30

Set 2 50/35 

Set 3 60/40

Set 4 70/50

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Sunday – Oct 5

Focus: Upper-body press + functional bodybuilding conditioning

• Strength: Bench Press 6×3 @75%.
  
• Conditioning: 5×2:30 – DB bench press, burpees over bench, V-ups. Moderate tempo so presses stay unbroken.
  
• Accessories: Ring-based triceps and dip support work.

We’re wrapping up the Hercules cycle with a strong week before next week’s deload and our test phase (October 6–12). Here’s what’s on deck:

• Monday: Heavy Overhead Squat + “Helanasty” retest
• Tuesday: Power Clean Complex paired with High Box Jumps, plus strict pulling strength
• Wednesday: “Burnin’ It Down,” a 10-set stamina builder (Row, Dumbbell Thrusters, Burpees)
• Thursday: Handstand Walk progressions into “Somewhere on a Beach” – Echo Bike, Toes-to-Bar, Farmers Carry
• Friday: Bench Press strength followed by “Chasin’ That Neon Rainbow,” an upper-body pump with Wall Balls & Push-Ups
• Saturday: Partner workout “Long Haul,” testing midline grit and teamwork
• Sunday: Split Jerk strength into “Life Changes,” a sandbag and handstand push-up EMOM

Monday	Power Clean progressions into a posterior‑chain chipper (“Enter Sandman”)
Tuesday	Heavy Push Press builds into “Eye of the Tiger” upper-body modifier AMRAP
Wednesday	Sustainable strength + “Schism” EMOM—TTBS, lunges, bike, and double unders
Thursday	Re-test: “Breakage”—Run + Max Row intervals (2022 throwback)
Friday	Deadlift strength + wall walk/HSPU combo (“Bodies”)
Saturday	Partner triplet in “Welcome to the Jungle”—wall balls, pull-ups, and carries
Sunday	Volume EMOM (“Stronger”)—machines, GHD work, V-Ups for aerobic durability

Head to Beyond the Whiteboard for a more detailed programming

• Mon – Back Squat + Strict Pull EMOM (“If You Give a Mouse a Pull-Up”)
   Strict Pull-Ups, DU, and DB Step-Ups in a gymnastics capacity grind
• Tues – Heavy Clean & Jerks + Interval Run Work
   “Strength and Honor” honors grit and barbell consistency under fatigue
• Wed – Bench Press + Sprint Intervals
   Fast AMRAP-style burpee + bike conditioning in “Go, Dog. Go!”
• Thurs – 9/11 Memorial Workout 
   2001m Row + 9 rounds of 11 reps each (Toes-to-Bar, Deadlifts, Wall Balls)
• Fri – Snatch Complex + AMRAP
   “Hop on Pop” brings wall walks, snatches, and box jumps into a burner
• Sat – Individual Grinder
   “Runaway Bunny”: shuttle runs, DB cleans, and burpee bar complex
• Sun – Barbell + Gymnastics Ladder
   “The Very Hungry Barbell”: DUs and Thrusters with strict HSPU/Toes-to-Ring

• 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

Daily Focus & Workout Highlights

Monday – August 25
Power Clean Complex + “River Rapids”
Stimulus: Pulling power / Conditioning stamina
Focus: Develop barbell timing with a clean pull + clean EMOM complex, then transition to cyclical engine work with KB swings and ring dips
Accessory: Pull-over variations, skull crushers, hamstring curls, and GHD development

Tuesday – August 26
Chipper Focus – “Mountain Traverse”
Stimulus: Long aerobic test / Full-body chipper
Focus: Mixed modality endurance with running, burpees, wall balls, pull-ups, and push press in high volume and structured order
Accessory: Posterior chain and knee health with curl and tib raises

Wednesday – August 27
EMOM Strength + “Canyon Climb” Intervals
Stimulus: Posterior strength / Gymnastics under fatigue
Focus: Alternating deadlifts and jumps in an EMOM, followed by 3×5:00 intervals of TTB, renegade rows, and machine output
Accessory: Core and shoulder strength with side planks, single-leg Sorenson holds, and DB pull-overs

Thursday – August 28
Turkish Get-Up + “Forest Sprint”
Stimulus: Shoulder stability / Power endurance
Focus: Reinforce full-body control with heavy Turkish get-ups, then shift into a DB snatch + box jump over chipper descending in reps
Accessory: Z-press, face pulls, and static ring plank holds for structural shoulder work

Friday – August 29
Front Squat Progression + “Summit Strength”
Stimulus: Lower-body drive / EMOM-based upper and midline fatigue
Focus: Four ascending sets of front squat into a 4-station EMOM including bench press, lunges, and GHDs
Accessory: Banded knee extension, Tate press, and hollow holds for lockout and core reinforcement

Saturday – August 30
Partner Conditioning – “Coastal Relay”
Stimulus: Shared-volume / Mixed modal team workout
Focus: Partner alternates rounds through 3 distinct couplet blocks—barbell/gymnastics, machine/burpee, and bike/jump rope
Accessory: Sumo DLs, wall-facing HS holds, and weighted wall sits

Sunday – August 31
Gymnastics Strength Flow – “Cliffside Press”
Stimulus: Strict gymnastics stamina / Midline fatigue
Focus: 20-minute AMRAP pairing wall-facing strict HSPU, strict pull-ups, and kettlebell thrusters for pushing and pulling balance
Accessory: BB rows, hammer curls, and overhead carries for vertical pull capacity and shoulder health