Today's WOD

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CrossFit East River – WOD

General Prep 

3 Sets: For Quality

5/5 Pistol Box Step-Down

:15 Dead-Hang + :15 Active Hang

10/10 Banded Paloff Press

15 Banded Face Pulls

:30/:30 Banded Front Rack Mobility

Barbell Specific Prep

2 Sets with Empty Barbell

2 x (1 Pause Front Squat + 2 Front Squats)

–

Take 3 Sets to Warm-Up to 75% of Front Squat

1 Pause Front Squat + 2 Front Squats

Front Squat (Every 2:00 x 5 Sets
1 Pause Front Squat + 2 Front Squats
Perform @ 75% of Front Squat Across

*1 sec Pause in the hole for the Front Squat

Level 1:
Every 2:00 x 5 Sets
3-4 Front Squats with a 1sec pause at a load of around 7 RPE for the day
)

–

% of Front Squat

Modifications:

We could adjust to a safety bar squat, back squat, or move to a Box Squat depending on the athlete’s issues.

“Alrighty Then!” (Time)

For Time

30-20-10

Dual Kettlebell Front Rack Walking Lunges

Toes to Bar

Kettlebell(s): 2x 53/35lb, 24/16kg
—

Goal: 6-9min

Time Cap: 12min

Stimulus: Midline Burner

RPE: 8.5/10

Primary Objective: Look to keep the lunges to 10 unbroken at a time or greater.

Secondary Objective: Focus on good controlled sets of toes to bar that maintain a pace of close to 15 per minute.

[Alrighty Then!: Levels] (Time)

Level 2:

For Time

30-20-10

Dual Kettlebell Front Rack Walking Lunges

Alternating Toes to Bar

Kettlebell(s): 2x 44/26lb, 20/12kg

Level 1:

For Time

30-20-10

Goblet Kettlebell Walking Lunges

Kipping Knee Raises

Kettlebell: 35/18lb, 16/8kg

Masters 55+:

For Time

30-20-10

Dual Kettlebell Front Rack Walking Lunges

Alternating Toes to Bar

Kettlebell(s): 2x 35/18lb, 16/8kg

Competitor:

Kettlebell(s): 2x 70/53lb, 32/24kg

Travel / Hotel:

For Time

30-20-10

Dual Dumbbell or Kettlebell Front Rack Walking Lunges

V-Ups

Load: Choice

Mobility

PRVN Yoga Flow #2

2 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)

Optional Accessories (Checkmark)

4 Sets: For Quality

15/15 Side Plank Shoot Throughs

:15-:25 GHD Supine Hold

50ft (15m) Dual Kettlebell Overhead Carry

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CrossFit East River – WOD

General Prep 

2 Sets:

1:00 Cardio Choice

15 Banded Good Mornings

10 Cossack Squats

5 Inchworm Push-Ups

Specific Prep / Primer (No Measure)

8-10 Barbell Romanian Deadlifts

8-10 Bench Press

6-8 Wall Balls

– Add Loads to Barbell –

5 Deadlifts

5 Bench Press

6-8 Wall Balls

—

Get to working loads on the Deadlift and Bench Press for the day

“Loser? I Don’t Think So!” (5 Rounds for reps)

20:00 EMOM, In Teams of 4 for Max Reps

minute 1: Deadlifts

minute 2: Bench Press

minute 3: Wall Balls

minute 4: Rest

Deadlift: 225/155lb, 102/70kg

Bench Press: 135/85lb, 61/38kg

Wall Balls: 20/14lb, 9/6kg, 10/9ft

Athletes will start on a delay and everyone will begin on the Deadlifts and make their way through the EMOM for 20:00 minutes or 5 rounds each. Score is total combined reps of all partners.
Goal: 12-18 Reps on Deadlifts and Bench Press/ Set, 15-25 Wall Balls on Each Set

Primary Objective: Maintain consistent rep numbers across all sets today.

Secondary Objective: Keep the Wall Balls to one big unbroken set to finish each round

[Loser? I don’t think So!: Levels] (5 Rounds for reps)

Level 2:

20:00 EMOM

minute 1: Deadlifts

minute 2: Bench Press

minute 3: Wall Balls

minute 4: Rest

Deadlift: 185/125lb, 84/57kg

Bench Press: 115/75lb, 52/34kg

Wall Balls: 20/14lb, 9/6kg, 10/9ft

—

Level 1:

20:00 EMOM

minute 1: Deadlifts

minute 2: Bench Press

minute 3: Wall Balls

minute 4: Rest

Deadlift: 50% of 1RM

Bench Press: 95/65lb, 43/30kg

Wall Balls: 14/10lb, 6/4kg

—

Masters 55+:

20:00 EMOM

minute 1: Deadlifts

minute 2: Bench Press

minute 3: Wall Balls

minute 4: Rest

Deadlift: 50% of 1RM

Bench Press: 95/65lb, 43/30kg

Wall Balls: 14/10lb, 6/4kg, 10/9ft

—

Competitor:

20:00 EMOM

minute 1: Deadlifts

minute 2: Bench Press

minute 3: Wall Balls

minute 4: Rest

Deadlift: 255/165lb, 120/75kg

Bench Press: 185/125lb, 84/57kg

Wall Balls: 30/20lb, 14/9kg

—

Travel /Hotel Gym :

20:00 EMOM

minute 1: Dumbbell Deadlifts

minute 2: Dumbbell Bench Press

minute 3: Dumbbell Thrusters

minute 4: Rest

Loads: Choice that allow for 10-20 reps at each station

Finisher (Checkmark)

3 Sets: For Quality

10 Medball Hamstring Curls

15 Glute Bridge with Medball Adduction

:30 Feet Elevated Hamstring Bridge

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

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Announcements

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CrossFit East River – WOD

Warm-Up: 

3 Sets: For Quality

200m Run

5/5 World’s Greatest Stretch

8 Single Arm Dumbbell Press + 50ft (15m) Single Arm Overhead Carry (Right)

8 Single Arm Dumbbell Press + 50ft (15m) Single Arm Overhead Carry (Left)

5 Up Downs

:20 second Nose to Wall Handstand Hold

Push Press (10:00 EMOM
3 Reps @ 65-70% of 1RM)

% of Push Press

Modifications:

We could move to strict press, dual dumbbell push press, or an incline bench press depending on the movement limitations for the day

“Finkle is Einhorn” (Time)

3 Rounds for Time

4 Wall Walks

400m Run

12 Single Arm Dumbbell Hang Clean and Jerk

16 Dumbbell Facing Burpees

Dumbbell: 50/35lb, 22.5/15kg
–

Goal: 11-15min

Time Cap: 18min

Primary Objective: Maintain a pace as close to 4-5min as possible

Secondary Objective: Keep the Wall Walk pace manageable with the focus on trying to complete these in a minute or less on each set.

[Finkle is Einhorn: Levels] (Time)

Level 2:

3 Rounds for Time

3 Wall Walks

400m Run

12 Single Arm Dumbbell Hang Clean and Jerk

16 Lateral Dumbbell Burpees

Dumbbell: 35/25lb, 15/12kg

Level 1:

3 Rounds for Time

3 Wall Walks to 30in from Wall

200m Run

12 Single Arm Dumbbell Hang Clean and Jerk

12 Lateral Dumbbell Burpees

Dumbbell: 25/15lb, 12/7kg

Masters 55+:

3 Rounds for Time

3 Wall Walks to 20in from wall

400m Run

12 Single Arm Dumbbell Hang Clean and Jerk

12 Lateral Dumbbell Burpees

Dumbbell: 30/20lb, 14/9kg

Competitor:

Dumbbell: 70/50lb, 32/22.5kg

Travel / Hotel:

As prescribed

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

3 Sets: For Quality

10 Reverse Nordic Curls

10/10 Single Arm Strict Press

10/10 Single Arm Dumbbell Row

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CrossFit East River – WOD

Mobility + Body Heat

20/20 Lateral and Medial Line Hops

10 Alternating Scorpions

10 Down Dog to Up Dogs (Pausing 1-2 sec at each position)

10 Alternating Active Pigeon Stretch

General Prep 

2 Sets

20 Double Unders or 35 Single Unders

5 Hang Muscle Snatch

5 Hang Power Snatch

8 Bar Kip Swings

4 Jumping Pull-Ups with Controlled Eccentric

—

Build to Working Loads on the Power Snatch over 2-3 minutes, then get into the Bar Muscle-Up Progression

“Guano Madness” (AMRAP – Rounds and Reps)

20:00 AMRAP

45 Double Unders

9 Power Snatch

5 Bar Muscle-Ups

Barbell: 115/75lb, 52/34kg
–

Goal: 7+ Rounds

Primary Objective: Maintain a pace as close to 2:00-2:30 a round as possible

Secondary Objective: Keep the Bar Muscle-Ups to 2 sets or less.

[Guano Madness: Levels] (AMRAP – Rounds and Reps)

Level 2:

20:00 AMRAP

45 Double Unders

9 Power Snatch

5 Banded Bar Muscle-Ups or Burpee Pull-Ups

Barbell: 95/65lb, 43/30kg

Level 1:

20:00 AMRAP

60 Single Unders

9 Hang Power Snatch

5 Burpee Jumping Pull-Ups

Barbell: 65/45lb, 30/20kg

Masters 55+:

20:00 AMRAP

45 Double Unders

9 Power Snatch

3 Bar Muscle-Ups

Barbell: 75/55lb, 34/25kg

Competitor:

20:00 AMRAP

60 Unbroken Double Unders

9 Power Snatch

7 Bar Muscle-Ups

Barbell: 135/95lb, 61/43kg

Travel / Hotel:

20:00 AMRAP

50 Double Unders

10 Dual Dumbbell Power Snatch

5 Burpee Pull-Ups

Barbell: 35/25lb, 15/12kg

Bodybuilding Finisher

3-4 Sets: For Quality

10/10 Single Leg Calf Raises w/Dumbbell Loaded

12-15 Dual Dumbbell Zottman Curls

15 Tall Kneeling Banded Lat Pull Downs

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

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Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

Week of 5/26 Programming Overview

• Monday: Murph
• Tuesday: Strength: Power Cleans – WOD: Power Cleans and Rowing EMOM
• Wednesday: Strength: Back Squat- WOD: Situps, Rowing, Box Jump Overs
• Thursday: WOD: Double Unders, Power Snatch, Bar Muscle Ups
• Friday: Strength: Push Press – WOD: Wall Walks, Running, DB C&J, Burpees
• Saturday: Teams of 4 WOD Alert**** Deadlifts, Bench, Wall Balls
• Sunday: Hero WOD with Coach Connor

CrossFit East River – WOD

Back Squat (Every 2:00 minutes x 5 Sets
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Set 5: 7 Reps @ 70%
)

% of Back Squat

Scaling Modifications:

Box Squats or Split Squats depending on the issue. If it’s the lower back, the split squat is best, if it’s the knees, the box squat will be the best alternative today.

“Laces Out!” (3 Rounds for time)

Every 5:00 minutes x 3 Sets

20 V-Ups

500/450m Row

20 Box Jump Overs

Box Height: 24/20in
Goal: Complete each working set in under 4:00 minutes

Primary Objective: Complete each Row in under 2:00 minutes

Secondary Objective: Keep the V-Ups and Box Jump Overs to under 1:00 each

[Laces Out: Levels] (3 Rounds for time)

Level 2:

Every 5:00 minutes x 3 Sets

15 V-Ups

450/400m Row

15 Box Jump Overs

Box Height: 24/20in

Level 1:

Every 5:00 minutes x 3 Sets

20 Abmat Sit-Ups

450/400m Row

20 Alternating Box Step-Ups

Box Height: 24/20in

Masters 55+:

Every 5:00 minutes x 3 Sets

15 V-Ups

450/400m Row

15 Box Jump Overs or Step-Overs

Box Height: 24/20in

Competitor:

Every 5:00 minutes x 3 Sets

20 Medball Weighted GHD Sit-Ups

500/450m Row

20 Box Jump Overs

Box Height: 24/20in

Medball: 20/14lb, 9/6kg

Travel/ Hotel:

Every 5:00 minutes x 3 Sets

20 V-Ups

400m Run

20 Bench Jump Overs or Squat Jumps

Bench Height: 18in

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Optional Accessories (Checkmark)

3 Sets: For Quality

5/5 Single Leg Bulgarian Split Squat 31×1 Tempo

:30-45 Weighted Wall Sit

:30/:30 Side Plank

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Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

Week of 5/26 Programming Overview

• Monday: Murph
• Tuesday: Strength: Power Cleans – WOD: Power Cleans and Rowing EMOM
• Wednesday: Strength: Back Squat- WOD: Situps, Rowing, Box Jump Overs
• Thursday: WOD: Double Unders, Power Snatch, Bar Muscle Ups
• Friday: Strength: Push Press – WOD: Wall Walks, Running, DB C&J, Burpees
• Saturday: Teams of 4 WOD Alert**** Deadlifts, Bench, Wall Balls
• Sunday: Hero WOD with Coach Connor

CrossFit East River – WOD

Power Clean (Every 90 seconds x 10 Sets
Clean Pull + Low Hang Power Clean + Tng Power Clean

Level 1:
Clean Deadlift + Hang Power Clean + Low Hang Power Clean

Masters 55+:
Clean Deadlift + Hang Power Clean + Low Hang Power Clean)

Starting @ 60% of 1RM Power Clean

Modifications:

We can adjust to a clean deadlift to hang power cleans as the natural regression for this complex.

For athletes with movement limitations look to tackle this complex with dumbbells and increase the volume slightly so they still get a stimulus.

“Ventura, Ace Ventura” (AMRAP – Reps)

12:00 EMOM

minute 1: Max Power Cleans

minute 2: Rest

minute 3: Max Calorie Row/Bike

minute 4: Rest

Power Cleans: Working @ 80% of the Max you hit for the Complex Today
Goals: 6+ Reps on Power Cleans, Rower or Assault Bike 20/16 Cals

Stimulus: Battery Work and Quad Stamina

RPE: 8/10

Primary Objective: Maintain Power Cleans on the 10 sec mark

Secondary Objective: Increase calories on each set of the Row or Bike

[Ventura: Ace Ventura} (AMRAP – Reps)

Level 2:

As prescribed

—

Level 1:

12:00 EMOM

minute 1: Max Hang Power Cleans

minute 2: Rest

minute 3: Max Calorie Bike

minute 4: Rest

Hang Power Cleans: Working @ 80% of the Max you hit for the Complex Today

—

Masters 55+:

As prescribed

—

Competitor:

As prescribed

—

Travel / Hotel:

12:00 EMOM

minute 1: Max Dumbbell Power Cleans

minute 2: Rest

minute 3: Max Mountain Climber Lunges

minute 4: Rest

Dumbbells: 2 x 50/35lb

Mobility

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

Optional Accessories (Checkmark)

3 Sets: For Quality

15/15 Single Leg Hip Thrust Off Bench

15 Weighted GHD Hip Extensions

:45-:60 Weighted Forearm Plank

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Announcements

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CrossFit East River – WOD

Warm-Up:

8:00 minutes, For Quality

10 Bend and Bows

10 Knee Hug + Lunge and Twist

10 S capular Push-Ups + 10 Plank Shoulder Taps

10/10 Single Leg Glute Bridges

10 Scapular Pull-Ups

8/8 Single Arm Ring Rows

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Goal: 35-60 Minutes

Secondary Objective: Choose a game plan and stick to it!

[Murph: Levels] (Time)

Level 2

For Time

1200m Run

80 Pull-Ups

160 Push-Ups

240 Air Squats

1200m Run

Partitioned anyway you like

—-

Level 1:

For Time, With a Partner

1 Mile Run*

100 Banded Pull-Ups

200 Band Assisted Push-Ups

300 Air Squats

1 Mile Run

*Runs alternate 400m

—-

Masters 55+:

As Prescribed

—

Competitor / Rx+:

Wear a 20/14lb, 9/6kg Weight Vest

Unpartitioned

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment

As prescribed

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

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Announcements

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CrossFit East River – WOD

General Prep 

8:00: For Quality

8/8 Single Kettlebell Suitcase Deadlifts

2 Wall Walks

:20 Nose to Wall Handstand Hold

10 Hollow Rocks

:10 Hollow Hold

“No Stairway!” (Time)

5 Rounds for Time

300ft (100m) Farmers Carry

50ft (15m) Handstand Walk

20 V-Ups

Kettlebells: 2 x 70/53lb, 32/24kg
Goal: 15-20min

Time Cap : 25min

Stimulus : Gymnastics / Midline Capacity

RPE : 7/10

Primary Objective : Only break the Farmers Carry once @ 50m out, then come back 50m.

Secondary Objective : Keep the Handstand Walks to 10ft + at a time to complete the 50ft on each set.

[No Stairway: Levels]

Level 2:

5 Rounds for Time

300ft (100m) Farmers Carry

25ft (7.5m) Handstand Walk or 3 Wall Walks

15 V-Ups

Kettlebells: 2 x 53/35lb, 24/16kg

Travel / Hotel:

As prescribed

Mobility

PRVN Yoga Flow #2

2 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)

Optional Machine Finisher (10 Rounds for time)

Every 1:30 x 10 Sets, Alternating Stations

Station 1: 10/8 Calorie Ski Erg Sprint

Station 2: 10/7 Calorie Echo Bike Sprint

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Announcements

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CrossFit East River – WOD

Body Heat and Activation

2 Sets

10 Bend and Bows

10 Bootstrap Squats

10 Bird Dog From Crawling

10 Dead-Bug Alternating Heel Taps

Partner Rowing Golf (Time)

1000m Row, For Time

Alternate Partners @ every 100m. Athlete 1 will be rowing until 100m, then athlete 2 rows until 200m and so on for the duration of 1000m. There is a catch however. At the 100m mark, if the rower rolls to 102 then both athletes must do 2 burpees prior to switching back on the rower. Then athlete 2 will row and stop rowing somewhere around 15-20m shy of the 200m mark. If the rower then rolls to 197m, both partners will again need to do 3 burpees. Now athlete 1 will get on the rower and row to the 300m mark. If they hit the mark dead on, no burpees need to be done and partners can again switch and go to the next 100m mark. This will continue for the duration of the workout until you reach 1000m. And yes if you are over or under at 1000m the workout will finish with burpees.

Specific Prep and Primer

2-3 Sets: Building to Working loads

8 Alternating Dumbbell Snatch

4 Burpee Box Jump Overs

*Work on efficiency and movement patterns here prior to the workout.

“Party On” (AMRAP – Rounds and Reps)

25:00 AMRAP, With a Partner

15/12 Calorie Row

12 Alternating Dumbbell Snatch

9 Burpee Box Jump Overs

Dumbbell: 50/35lb, 22.5/15kg

Box Height: 24/20in

Alternating Full Rounds with a Partner.

The goal is to complete each round in under 2:00 minutes so that both partners will get 6 Rounds each.
Goal: Complete 10-13 Total Rounds between you and your partner.

Primary Objective: Complete each round of the workout in under 2:00 minutes.

Secondary Objective : Lean into a movement you are classically weak at and push that. This means that if BBJO are not your thing, make them your thing today and lean into quick efficient movement here to finish off each round.

[Party On: Levels] (AMRAP – Rounds and Reps)

Level 2:

25:00 AMRAP, With a Partner

15/12 Calorie Row

12 Alternating Dumbbell Snatch

9 Burpee Box Jump Overs

Dumbbell: 35/25lb, 15/12kg

Box Height: 24/20in

Level 1:

25:00 AMRAP, With a Partner

12/9 Calorie Row

12 Alternating Dumbbell Hang Snatch

9 Burpee Box Step-Overs

Dumbbell: 25/15lb, 12/7kg

Box Height: 24/20in

Masters 55+:

25:00 AMRAP, With a Partner

15/12 Calorie Row

12 Alternating Dumbbell Snatch

9 Burpee Box Jump Overs or Step-Overs

Dumbbell: 30/20lb, 14/9kg

Box Height: 24/20in

Competitor:

Dumbbell @ 70/50lb, 32/22.5kg

Travel /Hotel Gym : Solo

6 Sets: For Time

1:00 Machine of Choice

12 Alternating Dumbbell Snatch

9 Burpee Box Bench Jump Overs

Rest 1:1 b/t sets

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

4 Sets

12 Dual Dumbbell Bicep Curls

100 (30m) Sandbag Bear Hug Carry

Load: Choice

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Announcements

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Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

Week of 5/19 Programming Overview

• Monday: Strength: Back Squats – WOD: Step Ups, V-Ups, Goblet Squats, Double Unders
• Tuesday: WOD: Rowing, Burpees, Running
• Wednesday: Strength: Deadlifts – WOD: DT (Deadlifts, Hang Power Cleans, Push Jerk)
• Thursday: Strength: Snatches – WOD: Overhead Squats, Pullups
• Friday: Strength: Bench – WOD: Rowing, Pushups, TTB
• Saturday: Partner WOD Alert**** Rowing, DB Snatch, Burpee Box Jump Overs
• Sunday: No Hero WOD Since Memorial Day MURPH

CrossFit East River – WOD

Bench Press (Every 2:00 minutes x 5 Sets
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Set 5: 7 Reps @ 70%)

% of Bench Press

Modifications:

We could move to a Barbell Floor Press or Dual Dumbbell Bench Press for the day. Both can help with any type of shoulder impingement issues.

“We’re Not Worthy” (5 Rounds for reps)

5 Sets

2:00 AMRAP

15/11 Calorie Row

15/10 Push-Ups

– Max Toes to Bar in Remaining Time

Rest 1:00 b/t sets
Goal : Complete 8+ Toes to Bar each set

Primary Objective : Complete the buy-in work of the Bike and Push-Ups in under 90 seconds

Secondary Objective: Work to have the toes to bar completed in 1-2 big sets to finish off each 2:00 AMRAP.

[We’re Not Worthy: Levels] (5 Rounds for reps)

Level 2:

5 Sets

2:00 AMRAP

15/11 Calorie Row

10/7 Push-Ups

– Max Toes to Bar in Remaining Time

Rest 1:00 b/t sets

Level 1:

5 Sets

2:00 AMRAP

12/9 Calorie Row

10/7 Elevated Push-Ups

– Max Kipping Knee Raises in Remaining Time

Rest 1:00 b/t sets

Masters 55+:

5 Sets

2:00 AMRAP

12/9 Calorie Row

10/7 Push-Ups

– Max Toes to Bar in Remaining Time

Rest 1:00 b/t sets

Competitor:

5 Sets

2:00 AMRAP

18/13 Calorie Row

16/12 Push-Ups

– Max Toes to Bar in Remaining Time

Rest 1:00 b/t sets

Travel / Hotel:

5 Sets

2:00 AMRAP

200m Run

15/10 Push-Ups

– Max V-Ups in the Remaining Time

Rest 1:00 b/t sets

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Optional Accessories (Checkmark)

3 Sets: For Quality

10-12 Floor Dumbbell Pull-Overs

10-12 Floor Dumbbell Skull Crushers

:30/:30 Standing Paloff Press Hold

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