CrossFit – Wed, Jun 10 Warm-Up Flow (Checkmark) General Warm-Up 2x 1:00 Cardio Choice 8 Walking Inchworm to Hollow 8/8 Dual Kettlebell Staggered Stance Romanian Deadlift 8 Scapular Pull-Ups 8/8 Single Arm Rotational Ring Rows Specific Prep 5 Sumo Deadlifts @ 40-50% 3 Sumo Deadlifts @ 50-60% 3 Sumo Deadlifts @ 60-70% Then … Planned
CrossFit – Fri, Jun 26 Warm-Up Flow General Warm-Up 2 x 1:00 Row 10 Banded Pass Throughs 15 Banded Pull Aparts 5 (Inchworm + 2 Push-Ups + 4 Mountain Climbers) 10 Russian Kettlebell Swings Specific Prep 3 Sets, Building to Working Loads 5 Bench Press 5 Bent Over Barbell Rows Strength (2 Rounds for reps)
CrossFit – Sun, Jul 12 Warm-Up Flow 1:00 Cardio Choice 10/10 Bird-Dogs 10 Alternating Scorpion Stretch :20/:20 Samson Stretch 8 Inchworm Push-Ups 10 Deep Lunge Mountain Climbers 10 Alternating V-Ups 20 Bear Plank Shoulder Taps :30 Hollow Body Hold 1-2 x 5 GHD Sit-Ups (Short Range of Motion) 5 Dual Kettlebell Deadlifts 10m Farmers Carry
CrossFit – Tue, Jul 28 WARM-UP General Warm-Up 1:30 Cardio Choice (Ideally Row) – 10 Alternating Arm Swings 10 Back Slaps 10 Bootstrap Squats 5 Inchworm Push-Ups 20 Plank Shoulder Taps 10 Hollow Rocks 10 Alt V-Ups Specific Prep 12/9 Calorie Row 8 GHD Sit-Ups (Short Range of Motion / Hands at Sides) 1 Partial
CrossFit – Fri, Jul 11 Matt Would Go (AMRAP – Rounds and Reps) 33 Min AMRAP 2 Clusters @ 205/155 19 Bar Facing Burpees 13 Bike Calories Cluster: This movement involves a Clean and a Thruster. To count as one rep, athlete must perform the Clean and the Thruster in one continuous movement. Intended Stimulus
General Warm-Up
2 Sets
10 Banded Passthroughs
5/5 Single Arm Kettlebell Strict Press
:15 Hollow Hold
Specific Barbell Prep
10 Bradford Press w/Lockout @ Empty Barbell
5 Strict Press @ light loads w/1sec Pause in Overhead
2 x 3 Strict Press @ moderate load and / or test load
This is a re-test of the 3x10 strict press from Week 1. The goal is a modest 5-10lb (2.5-5kg) increase across the board. A PR is a PR on strict pressing, and small improvements here are the expected and celebrated outcome. Athletes should start at a load they are confident completing all 10 reps with strict mechanics: no knee bend, no soft legs, vertical bar path, rib cage down, glutes engaged. If an athlete did not complete Week 1, have them build to a challenging but manageable 3x10 and log it as their baseline. The 3:00 window gives enough time to load, execute, and breathe fully before the next set.
Modifications:
Level 1: Every 3:00 x 3 Sets, 10 Strict Press at a moderate, consistent load around 6-7/10 RPE; prioritize position over loading and record the load for future re-testing
Hotel Gym / Travel: Every 3:00 x 3 Sets, 10 Dumbbell Strict Press, building to a repeatable 3x10 and logging the load
For Time
24-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Rest :45 between sets
Time Cap: 16:00
Score = Time
Dumbbells: 2 x 50/35lb (22.5/16kg)
Kettlebell: 53/35lb (32/24kg)
Goals: 11:00-15:00
Stimulus: Upper Body Density / Grip Endurance
RPE: 8/10
Primary Objective: Big sets from the start and hang on, especially on toes-to-bar and kettlebell swings where grip accumulates fastest.
Secondary Objective: Maintain consistent pacing and quick transitions between movements across all four sets, using the :45 rest to recover hands, not to recover from poor pacing choices.
Level 2:
20-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 44/26lb (16/12kg)
Level 1:
16-12-8-4
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 25/15lb (11/7kg)
Kettlebell: 35/26lb (16/12kg)
Masters 55+:
20-16-12-8
Alternating Tos to Bar
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 53/35lb (24/16kg)
-
Competitor:
25-20-15-10
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Dumbbells: 2 x 70/50lb (32/22.5kg)
Kettlebell: 70/53lb (32/24kg)
Hotel Gym / Travel:
For Time
24-16-12-8
Toes-to-Bar or Hanging Knee Raises
Dumbbell Bench Press
Alternating Dumbbell Snatch
Rest :45 between sets
Time Cap: 16:00
Dumbbells: 2 x 50/35lb (22.5/16kg) for bench press, one dumbbell 50/35lb (22.5/16kg) for Snatch
For Completion:
4 Rounds
5/5 Quadruped Thoracic Rotations
5/5/5 Prone I-Y-T
:30 Glute Bridge Hold
5/5 90-90 Get-ups
For Quality:
3 Sets
10/10 Single Arm Dumbbell French Press, Moderate
10 Incline Y Raise, Light to Moderate
General Warm-Up
2 Sets
10 Banded Passthroughs
5/5 Single Arm Kettlebell Strict Press
:15 Hollow Hold
Specific Barbell Prep
10 Bradford Press w/Lockout @ Empty Barbell
5 Strict Press @ light loads w/1sec Pause in Overhead
2 x 3 Strict Press @ moderate load and / or test load
This is a re-test of the 3x10 strict press from Week 1. The goal is a modest 5-10lb (2.5-5kg) increase across the board. A PR is a PR on strict pressing, and small improvements here are the expected and celebrated outcome. Athletes should start at a load they are confident completing all 10 reps with strict mechanics: no knee bend, no soft legs, vertical bar path, rib cage down, glutes engaged. If an athlete did not complete Week 1, have them build to a challenging but manageable 3x10 and log it as their baseline. The 3:00 window gives enough time to load, execute, and breathe fully before the next set.
Modifications:
Level 1: Every 3:00 x 3 Sets, 10 Strict Press at a moderate, consistent load around 6-7/10 RPE; prioritize position over loading and record the load for future re-testing
Hotel Gym / Travel: Every 3:00 x 3 Sets, 10 Dumbbell Strict Press, building to a repeatable 3x10 and logging the load
For Time
24-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Rest :45 between sets
Time Cap: 16:00
Score = Time
Dumbbells: 2 x 50/35lb (22.5/16kg)
Kettlebell: 53/35lb (32/24kg)
Goals: 11:00-15:00
Stimulus: Upper Body Density / Grip Endurance
RPE: 8/10
Primary Objective: Big sets from the start and hang on, especially on toes-to-bar and kettlebell swings where grip accumulates fastest.
Secondary Objective: Maintain consistent pacing and quick transitions between movements across all four sets, using the :45 rest to recover hands, not to recover from poor pacing choices.
Level 2:
20-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 44/26lb (16/12kg)
Level 1:
16-12-8-4
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 25/15lb (11/7kg)
Kettlebell: 35/26lb (16/12kg)
Masters 55+:
20-16-12-8
Alternating Tos to Bar
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 53/35lb (24/16kg)
-
Competitor:
25-20-15-10
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Dumbbells: 2 x 70/50lb (32/22.5kg)
Kettlebell: 70/53lb (32/24kg)
Hotel Gym / Travel:
For Time
24-16-12-8
Toes-to-Bar or Hanging Knee Raises
Dumbbell Bench Press
Alternating Dumbbell Snatch
Rest :45 between sets
Time Cap: 16:00
Dumbbells: 2 x 50/35lb (22.5/16kg) for bench press, one dumbbell 50/35lb (22.5/16kg) for Snatch
For Completion:
4 Rounds
5/5 Quadruped Thoracic Rotations
5/5/5 Prone I-Y-T
:30 Glute Bridge Hold
5/5 90-90 Get-ups
For Quality:
3 Sets
10/10 Single Arm Dumbbell French Press, Moderate
10 Incline Y Raise, Light to Moderate
General Warm-Up
2 Sets
10 Banded Passthroughs
5/5 Single Arm Kettlebell Strict Press
:15 Hollow Hold
Specific Barbell Prep
10 Bradford Press w/Lockout @ Empty Barbell
5 Strict Press @ light loads w/1sec Pause in Overhead
2 x 3 Strict Press @ moderate load and / or test load
This is a re-test of the 3x10 strict press from Week 1. The goal is a modest 5-10lb (2.5-5kg) increase across the board. A PR is a PR on strict pressing, and small improvements here are the expected and celebrated outcome. Athletes should start at a load they are confident completing all 10 reps with strict mechanics: no knee bend, no soft legs, vertical bar path, rib cage down, glutes engaged. If an athlete did not complete Week 1, have them build to a challenging but manageable 3x10 and log it as their baseline. The 3:00 window gives enough time to load, execute, and breathe fully before the next set.
Modifications:
Level 1: Every 3:00 x 3 Sets, 10 Strict Press at a moderate, consistent load around 6-7/10 RPE; prioritize position over loading and record the load for future re-testing
Hotel Gym / Travel: Every 3:00 x 3 Sets, 10 Dumbbell Strict Press, building to a repeatable 3x10 and logging the load
For Time
24-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Rest :45 between sets
Time Cap: 16:00
Score = Time
Dumbbells: 2 x 50/35lb (22.5/16kg)
Kettlebell: 53/35lb (32/24kg)
Goals: 11:00-15:00
Stimulus: Upper Body Density / Grip Endurance
RPE: 8/10
Primary Objective: Big sets from the start and hang on, especially on toes-to-bar and kettlebell swings where grip accumulates fastest.
Secondary Objective: Maintain consistent pacing and quick transitions between movements across all four sets, using the :45 rest to recover hands, not to recover from poor pacing choices.
Level 2:
20-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 44/26lb (16/12kg)
Level 1:
16-12-8-4
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 25/15lb (11/7kg)
Kettlebell: 35/26lb (16/12kg)
Masters 55+:
20-16-12-8
Alternating Tos to Bar
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 53/35lb (24/16kg)
-
Competitor:
25-20-15-10
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Dumbbells: 2 x 70/50lb (32/22.5kg)
Kettlebell: 70/53lb (32/24kg)
Hotel Gym / Travel:
For Time
24-16-12-8
Toes-to-Bar or Hanging Knee Raises
Dumbbell Bench Press
Alternating Dumbbell Snatch
Rest :45 between sets
Time Cap: 16:00
Dumbbells: 2 x 50/35lb (22.5/16kg) for bench press, one dumbbell 50/35lb (22.5/16kg) for Snatch
For Completion:
4 Rounds
5/5 Quadruped Thoracic Rotations
5/5/5 Prone I-Y-T
:30 Glute Bridge Hold
5/5 90-90 Get-ups
For Quality:
3 Sets
10/10 Single Arm Dumbbell French Press, Moderate
10 Incline Y Raise, Light to Moderate
General Warm-Up
2 Sets
10 Banded Passthroughs
5/5 Single Arm Kettlebell Strict Press
:15 Hollow Hold
Specific Barbell Prep
10 Bradford Press w/Lockout @ Empty Barbell
5 Strict Press @ light loads w/1sec Pause in Overhead
2 x 3 Strict Press @ moderate load and / or test load
This is a re-test of the 3x10 strict press from Week 1. The goal is a modest 5-10lb (2.5-5kg) increase across the board. A PR is a PR on strict pressing, and small improvements here are the expected and celebrated outcome. Athletes should start at a load they are confident completing all 10 reps with strict mechanics: no knee bend, no soft legs, vertical bar path, rib cage down, glutes engaged. If an athlete did not complete Week 1, have them build to a challenging but manageable 3x10 and log it as their baseline. The 3:00 window gives enough time to load, execute, and breathe fully before the next set.
Modifications:
Level 1: Every 3:00 x 3 Sets, 10 Strict Press at a moderate, consistent load around 6-7/10 RPE; prioritize position over loading and record the load for future re-testing
Hotel Gym / Travel: Every 3:00 x 3 Sets, 10 Dumbbell Strict Press, building to a repeatable 3x10 and logging the load
For Time
24-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Rest :45 between sets
Time Cap: 16:00
Score = Time
Dumbbells: 2 x 50/35lb (22.5/16kg)
Kettlebell: 53/35lb (32/24kg)
Goals: 11:00-15:00
Stimulus: Upper Body Density / Grip Endurance
RPE: 8/10
Primary Objective: Big sets from the start and hang on, especially on toes-to-bar and kettlebell swings where grip accumulates fastest.
Secondary Objective: Maintain consistent pacing and quick transitions between movements across all four sets, using the :45 rest to recover hands, not to recover from poor pacing choices.
Level 2:
20-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 44/26lb (16/12kg)
Level 1:
16-12-8-4
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 25/15lb (11/7kg)
Kettlebell: 35/26lb (16/12kg)
Masters 55+:
20-16-12-8
Alternating Tos to Bar
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 53/35lb (24/16kg)
-
Competitor:
25-20-15-10
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Dumbbells: 2 x 70/50lb (32/22.5kg)
Kettlebell: 70/53lb (32/24kg)
Hotel Gym / Travel:
For Time
24-16-12-8
Toes-to-Bar or Hanging Knee Raises
Dumbbell Bench Press
Alternating Dumbbell Snatch
Rest :45 between sets
Time Cap: 16:00
Dumbbells: 2 x 50/35lb (22.5/16kg) for bench press, one dumbbell 50/35lb (22.5/16kg) for Snatch
For Completion:
4 Rounds
5/5 Quadruped Thoracic Rotations
5/5/5 Prone I-Y-T
:30 Glute Bridge Hold
5/5 90-90 Get-ups
For Quality:
3 Sets
10/10 Single Arm Dumbbell French Press, Moderate
10 Incline Y Raise, Light to Moderate
General Warm-Up
2 Sets
10 Banded Passthroughs
5/5 Single Arm Kettlebell Strict Press
:15 Hollow Hold
Specific Barbell Prep
10 Bradford Press w/Lockout @ Empty Barbell
5 Strict Press @ light loads w/1sec Pause in Overhead
2 x 3 Strict Press @ moderate load and / or test load
This is a re-test of the 3x10 strict press from Week 1. The goal is a modest 5-10lb (2.5-5kg) increase across the board. A PR is a PR on strict pressing, and small improvements here are the expected and celebrated outcome. Athletes should start at a load they are confident completing all 10 reps with strict mechanics: no knee bend, no soft legs, vertical bar path, rib cage down, glutes engaged. If an athlete did not complete Week 1, have them build to a challenging but manageable 3x10 and log it as their baseline. The 3:00 window gives enough time to load, execute, and breathe fully before the next set.
Modifications:
Level 1: Every 3:00 x 3 Sets, 10 Strict Press at a moderate, consistent load around 6-7/10 RPE; prioritize position over loading and record the load for future re-testing
Hotel Gym / Travel: Every 3:00 x 3 Sets, 10 Dumbbell Strict Press, building to a repeatable 3x10 and logging the load
For Time
24-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Rest :45 between sets
Time Cap: 16:00
Score = Time
Dumbbells: 2 x 50/35lb (22.5/16kg)
Kettlebell: 53/35lb (32/24kg)
Goals: 11:00-15:00
Stimulus: Upper Body Density / Grip Endurance
RPE: 8/10
Primary Objective: Big sets from the start and hang on, especially on toes-to-bar and kettlebell swings where grip accumulates fastest.
Secondary Objective: Maintain consistent pacing and quick transitions between movements across all four sets, using the :45 rest to recover hands, not to recover from poor pacing choices.
Level 2:
20-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 44/26lb (16/12kg)
Level 1:
16-12-8-4
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 25/15lb (11/7kg)
Kettlebell: 35/26lb (16/12kg)
Masters 55+:
20-16-12-8
Alternating Tos to Bar
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 53/35lb (24/16kg)
-
Competitor:
25-20-15-10
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Dumbbells: 2 x 70/50lb (32/22.5kg)
Kettlebell: 70/53lb (32/24kg)
Hotel Gym / Travel:
For Time
24-16-12-8
Toes-to-Bar or Hanging Knee Raises
Dumbbell Bench Press
Alternating Dumbbell Snatch
Rest :45 between sets
Time Cap: 16:00
Dumbbells: 2 x 50/35lb (22.5/16kg) for bench press, one dumbbell 50/35lb (22.5/16kg) for Snatch
For Completion:
4 Rounds
5/5 Quadruped Thoracic Rotations
5/5/5 Prone I-Y-T
:30 Glute Bridge Hold
5/5 90-90 Get-ups
For Quality:
3 Sets
10/10 Single Arm Dumbbell French Press, Moderate
10 Incline Y Raise, Light to Moderate
General Warm-Up
2 Sets
10 Banded Passthroughs
5/5 Single Arm Kettlebell Strict Press
:15 Hollow Hold
Specific Barbell Prep
10 Bradford Press w/Lockout @ Empty Barbell
5 Strict Press @ light loads w/1sec Pause in Overhead
2 x 3 Strict Press @ moderate load and / or test load
This is a re-test of the 3x10 strict press from Week 1. The goal is a modest 5-10lb (2.5-5kg) increase across the board. A PR is a PR on strict pressing, and small improvements here are the expected and celebrated outcome. Athletes should start at a load they are confident completing all 10 reps with strict mechanics: no knee bend, no soft legs, vertical bar path, rib cage down, glutes engaged. If an athlete did not complete Week 1, have them build to a challenging but manageable 3x10 and log it as their baseline. The 3:00 window gives enough time to load, execute, and breathe fully before the next set.
Modifications:
Level 1: Every 3:00 x 3 Sets, 10 Strict Press at a moderate, consistent load around 6-7/10 RPE; prioritize position over loading and record the load for future re-testing
Hotel Gym / Travel: Every 3:00 x 3 Sets, 10 Dumbbell Strict Press, building to a repeatable 3x10 and logging the load
For Time
24-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Rest :45 between sets
Time Cap: 16:00
Score = Time
Dumbbells: 2 x 50/35lb (22.5/16kg)
Kettlebell: 53/35lb (32/24kg)
Goals: 11:00-15:00
Stimulus: Upper Body Density / Grip Endurance
RPE: 8/10
Primary Objective: Big sets from the start and hang on, especially on toes-to-bar and kettlebell swings where grip accumulates fastest.
Secondary Objective: Maintain consistent pacing and quick transitions between movements across all four sets, using the :45 rest to recover hands, not to recover from poor pacing choices.
Level 2:
20-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 44/26lb (16/12kg)
Level 1:
16-12-8-4
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 25/15lb (11/7kg)
Kettlebell: 35/26lb (16/12kg)
Masters 55+:
20-16-12-8
Alternating Tos to Bar
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 53/35lb (24/16kg)
-
Competitor:
25-20-15-10
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Dumbbells: 2 x 70/50lb (32/22.5kg)
Kettlebell: 70/53lb (32/24kg)
Hotel Gym / Travel:
For Time
24-16-12-8
Toes-to-Bar or Hanging Knee Raises
Dumbbell Bench Press
Alternating Dumbbell Snatch
Rest :45 between sets
Time Cap: 16:00
Dumbbells: 2 x 50/35lb (22.5/16kg) for bench press, one dumbbell 50/35lb (22.5/16kg) for Snatch
For Completion:
4 Rounds
5/5 Quadruped Thoracic Rotations
5/5/5 Prone I-Y-T
:30 Glute Bridge Hold
5/5 90-90 Get-ups
For Quality:
3 Sets
10/10 Single Arm Dumbbell French Press, Moderate
10 Incline Y Raise, Light to Moderate
General Warm-Up
2 Sets
10 Banded Passthroughs
5/5 Single Arm Kettlebell Strict Press
:15 Hollow Hold
Specific Barbell Prep
10 Bradford Press w/Lockout @ Empty Barbell
5 Strict Press @ light loads w/1sec Pause in Overhead
2 x 3 Strict Press @ moderate load and / or test load
This is a re-test of the 3x10 strict press from Week 1. The goal is a modest 5-10lb (2.5-5kg) increase across the board. A PR is a PR on strict pressing, and small improvements here are the expected and celebrated outcome. Athletes should start at a load they are confident completing all 10 reps with strict mechanics: no knee bend, no soft legs, vertical bar path, rib cage down, glutes engaged. If an athlete did not complete Week 1, have them build to a challenging but manageable 3x10 and log it as their baseline. The 3:00 window gives enough time to load, execute, and breathe fully before the next set.
Modifications:
Level 1: Every 3:00 x 3 Sets, 10 Strict Press at a moderate, consistent load around 6-7/10 RPE; prioritize position over loading and record the load for future re-testing
Hotel Gym / Travel: Every 3:00 x 3 Sets, 10 Dumbbell Strict Press, building to a repeatable 3x10 and logging the load
For Time
24-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Rest :45 between sets
Time Cap: 16:00
Score = Time
Dumbbells: 2 x 50/35lb (22.5/16kg)
Kettlebell: 53/35lb (32/24kg)
Goals: 11:00-15:00
Stimulus: Upper Body Density / Grip Endurance
RPE: 8/10
Primary Objective: Big sets from the start and hang on, especially on toes-to-bar and kettlebell swings where grip accumulates fastest.
Secondary Objective: Maintain consistent pacing and quick transitions between movements across all four sets, using the :45 rest to recover hands, not to recover from poor pacing choices.
Level 2:
20-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 44/26lb (16/12kg)
Level 1:
16-12-8-4
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 25/15lb (11/7kg)
Kettlebell: 35/26lb (16/12kg)
Masters 55+:
20-16-12-8
Alternating Tos to Bar
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 53/35lb (24/16kg)
-
Competitor:
25-20-15-10
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Dumbbells: 2 x 70/50lb (32/22.5kg)
Kettlebell: 70/53lb (32/24kg)
Hotel Gym / Travel:
For Time
24-16-12-8
Toes-to-Bar or Hanging Knee Raises
Dumbbell Bench Press
Alternating Dumbbell Snatch
Rest :45 between sets
Time Cap: 16:00
Dumbbells: 2 x 50/35lb (22.5/16kg) for bench press, one dumbbell 50/35lb (22.5/16kg) for Snatch
For Completion:
4 Rounds
5/5 Quadruped Thoracic Rotations
5/5/5 Prone I-Y-T
:30 Glute Bridge Hold
5/5 90-90 Get-ups
For Quality:
3 Sets
10/10 Single Arm Dumbbell French Press, Moderate
10 Incline Y Raise, Light to Moderate
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m/10m A-Skips + B-Skips
Primer
1-2 Sets:
200m Run, building to working pace
:45 Calorie Row or Echo Bike, at or near target calorie pace
Use this to confirm run pace and machine calorie targets before "PRVN Engine" begins.
AMRAP 10:00
1500m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1500m Run
Max Calorie Echo Bike (in remaining time)
Level 2:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
Level 1:
AMRAP 10:00
1000m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1000m Run
Max Calorie Echo Bike (in remaining time)
Masters 55+:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
:30 Elevated Puppy Dog Pose (Hands on Box)
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m/10m A-Skips + B-Skips
Primer
1-2 Sets:
200m Run, building to working pace
:45 Calorie Row or Echo Bike, at or near target calorie pace
Use this to confirm run pace and machine calorie targets before "PRVN Engine" begins.
AMRAP 10:00
1500m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1500m Run
Max Calorie Echo Bike (in remaining time)
Level 2:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
Level 1:
AMRAP 10:00
1000m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1000m Run
Max Calorie Echo Bike (in remaining time)
Masters 55+:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
:30 Elevated Puppy Dog Pose (Hands on Box)
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m/10m A-Skips + B-Skips
Primer
1-2 Sets:
200m Run, building to working pace
:45 Calorie Row or Echo Bike, at or near target calorie pace
Use this to confirm run pace and machine calorie targets before "PRVN Engine" begins.
AMRAP 10:00
1500m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1500m Run
Max Calorie Echo Bike (in remaining time)
Level 2:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
Level 1:
AMRAP 10:00
1000m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1000m Run
Max Calorie Echo Bike (in remaining time)
Masters 55+:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
:30 Elevated Puppy Dog Pose (Hands on Box)
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m/10m A-Skips + B-Skips
Primer
1-2 Sets:
200m Run, building to working pace
:45 Calorie Row or Echo Bike, at or near target calorie pace
Use this to confirm run pace and machine calorie targets before "PRVN Engine" begins.
AMRAP 10:00
1500m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1500m Run
Max Calorie Echo Bike (in remaining time)
Level 2:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
Level 1:
AMRAP 10:00
1000m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1000m Run
Max Calorie Echo Bike (in remaining time)
Masters 55+:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
:30 Elevated Puppy Dog Pose (Hands on Box)
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m/10m A-Skips + B-Skips
Primer
1-2 Sets:
200m Run, building to working pace
:45 Calorie Row or Echo Bike, at or near target calorie pace
Use this to confirm run pace and machine calorie targets before "PRVN Engine" begins.
AMRAP 10:00
1500m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1500m Run
Max Calorie Echo Bike (in remaining time)
Level 2:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
Level 1:
AMRAP 10:00
1000m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1000m Run
Max Calorie Echo Bike (in remaining time)
Masters 55+:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
:30 Elevated Puppy Dog Pose (Hands on Box)
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m/10m A-Skips + B-Skips
Primer
1-2 Sets:
200m Run, building to working pace
:45 Calorie Row or Echo Bike, at or near target calorie pace
Use this to confirm run pace and machine calorie targets before "PRVN Engine" begins.
AMRAP 10:00
1500m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1500m Run
Max Calorie Echo Bike (in remaining time)
Level 2:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
Level 1:
AMRAP 10:00
1000m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1000m Run
Max Calorie Echo Bike (in remaining time)
Masters 55+:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
:30 Elevated Puppy Dog Pose (Hands on Box)
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m/10m A-Skips + B-Skips
Primer
1-2 Sets:
200m Run, building to working pace
:45 Calorie Row or Echo Bike, at or near target calorie pace
Use this to confirm run pace and machine calorie targets before "PRVN Engine" begins.
AMRAP 10:00
1500m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1500m Run
Max Calorie Echo Bike (in remaining time)
Level 2:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
Level 1:
AMRAP 10:00
1000m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1000m Run
Max Calorie Echo Bike (in remaining time)
Masters 55+:
AMRAP 10:00
1200m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1200m Run
Max Calorie Echo Bike (in remaining time)
For Completion:
12:00 AMRAP
5 Seated Good Mornings, 5s Negative & Concentric
:30/:30 Seated Figure Four Stretch
:30 Elevated Puppy Dog Pose (Hands on Box)
