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  Strength/Skill   WOD “Feel The Fire”     40:00 EMOM minute 1: 15/11 Calorie Echo, 18/15 Calorie Bike Erg, 16/13 Assault Bike minute 2: 10 Strict Press + 10 second Barbell Overhead Hold 34/25 minute 3: 12 Single Dumbbell Step-Overs 22.5/15 24/20” minute 4: 20 GHD Sit-Ups minute 5: Rest   Active: minute 1:…

  Strength/Skill 10-12 Mins- Coach Led RMU Development Or Strict Pull Up Development   WOD “Hide The Anger, Practice Smiling in the Mirror”   For Time: Every 3:00 x 5 Sets 50 Double Unders 8/8 Kettlebell Hang Snatch 24/16 5/4 Ring Muscle Ups   Active: 50 Double Unders 8/8 Kettlebell Hang Snatch 20/12 5 Strict…

  Strength/Skill Strength   Back Squat Every 3:00 x 5 Sets Set 1: 8 @ 65% Set 2: 8 @ 65% Set 3: 6 @ 70% Set 4: 6 @ 75% Set 5: Max Reps @ 80% WOD “Gotham’s Reckoning”   For Max Reps 4 Sets 1:45 AMRAP 5 Shuttle Runs 25ft /7.5 Out and…

  Strength/Skill Primer- 4 Sets @ 2 mins 3 High Hang Muscle Clean 3 Strict Press 3 Hang Power Clean 3 Push Press 3 Clean and Jerks WOD “A Storm is Coming”   For Time: 3 Rounds 18 Toes to Bar 15 Clean & Jerks 61/43   Active: 15 T2B, 52/35 Lifestyle: 15 Kipping Knee…

Open Gym

  WOD PRVN Community Throwdown Workout #4:   For Time: Time Cap: 20:00   21-15-9 Deadlifts 185/125 lbs, 84/ 57kg Box Jump Overs 24/20’’ 7-5-3 Wall Walk to 10’’ inch off Wall   -1:00 Rest-   9-15-21 Deadlift 225/155 lbs, 102/70 kg Box Jump Over Handstand Push-Ups   Active/Lifestyle:   21-15-9 Deadlifts 115/75lb, 52/34kg Box…

  Strength/Skill   WOD PRVN Community Throwdown Workout Workout #3A: 9:00 AMRAP: 3* Toes to Bar 6 Lateral Burpees Over the Barbell 9 Thrusters Barbell: 95 lb/65 lb, 43 kg/30 kg *Every round, the number of Toes to Bar increases by 3 reps. (Round 1: 3 TTB, Round 2: 6 TTB, Round 3: 9 TTB,…

Strength/Skill Gymnastic Development WOD Conditioning   “Eleven’s Fury”   8 Sets, For Max Reps 3:00 AMRAP / 1:00 Rest 12/9 Calorie Echo Bike 200m Run 12/9 Calorie Row – Max Double Unders     *Can Sub Equivalent Ski Erg Calories for the Row and sub 13/10 Cal Assault Bike or 14/11 Bike Erg for the…

Strength/Skill Strength Every 3:00 x 4 Sets 10-10-8-8 Deadlifts 4-6 Weighted Strict Pull-Ups   % of Deadlifts, starting @ 60%, goal of increasing to 70% Pull-Ups: Choice on Load, Heavy   WOD Conditioning   “Mind Flayer”   For Total Reps 12:00 AMRAP 2-4-6-8… American Kettlebell Swings 24/16 Push-Ups Box Jump Overs 24/20” Pull-Ups Active: 20/12…

Strength/Skill WOD Conditioning “Demodog Duo”   Part A) 0:00- 15:00 3 Rounds 400m Run 12 Hang Power Cleans 61/43kg 12 Burpees to Target   Part B) 15:00-30:00 3 Rounds for Time 400m Run 12 Shoulder to Overhead 24 Abmat Sit-Ups     Score = Sum Total Time of Part A and Part B Active: 52/34kg…