Your workout of the day!
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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!
General Warm-Up:
2:00 Cardio Choice
–
12 Alternating Box Step-Ups
12 Deep Lunge Mountain Climbers
10 Down Dog Toe Touches
8/8 Quadruped Thoracic Rotations
–
2 Sets: For Quality
8 Bradform Press with Lockout
6 Inchworm Push-Ups
4 No Jump Burpees
4 Box Jumps (Step-Down)
Specific Warm-Up:
5 Push Press @ 40-50%
5 Push Press @ 50-55%
3 Push Press @ 55-65%
3 Push Press @ 65-70%
–
Then Load to Working Weights on the Bar
–
Workout Primer after Push Press
Adjust to working loads for Shoulder to Overhead
–
1 Wall Walks
2 Burpee Box Jumps @ Warm-Up Height
3 Shoulder to Overhead @ Working Loads
–
2 Wall Walks
4 Burpee Box Jumps @ Working Height
2 Shoulder to Overhead @ Working Loads
Movement Adjustments (If Needed)
– Strict Press: Lowers loading, while still developing strength
– Dumbbell Push Press: Adjustment for range of motion
– Incline Dumbbell Bench Press: Adjustment for range of motion.
Level 1: 5 Reps @ 6 RPE across working on control in the dip and drive and a strong finish over midline.
8:00 AMRAP
2 Wall Walks
4 Burpee Box Jump
6 Shoulder to Overhead
Box Height: 30/24in
Barbell: 155/105lb, 70/48kg
Goal: 5-7 Rounds
Score: Rounds + Reps
Stimulus: Upper-Body Stamina / Explosive Power
RPE: 8–9/10
Primary Objective: Move steadily through all three elements while maintaining strong overhead positions under fatigue.
Secondary Objective: Keep movements unbroken and steady, managing positions.
Level 2:
8:00 AMRAP
2 Wall Walks
4 Burpee Box Jump
6 Shoulder to Overhead
Box Height: 24/20in
Barbell: 115/75lb, 52/34kg
—
Level 1:
8:00 AMRAP
2 Wall Walks
4 Burpee Box Step-Up
6 Shoulder to Overhead
Wall Walk: 30in
Box Height: 24/20in
Barbell: 75/55lb, 34/25kg
—
Masters 55+:
8:00 AMRAP
2 Wall Walks
4 Burpee Box Jump
6 Shoulder to Overhead
Box Height: 24/20in
Barbell: 95/65lb, 43/30kg
—
Competitor:
8:00 AMRAP
2 Deficit Wall Walks
4 Burpee Box Jump
6 Shoulder to Overhead
Wall Walks onto 45lb Plates
Box Height: 30/24in
Barbell: 185/125lb, 84/57kg
—
Travel:
8:00 AMRAP
2 Wall Walks
4 Burpee Bench Jump Overs
6 Dumbbell Shoulder to Overhead
Box Height: 30/24in
Dumbbells: 70/50lb, 32/22.5kg
1:00 Elevated Prayer Stretch
1:00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00/1:00 Thread the Needle Stretch
3 Sets: For Quality
10 Ring Push-Ups
:20 Ring Plank Hold
12/12 Side Lying Dumbbell External Rotations
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General Warm-Up:
2-3 Sets:
1:30 Bike (:45 Easy, :30 Moderate, :15 Hard)
8/8 Single Leg Barbell Romanian Deadlifts
:10/:10 Single Leg RDL Iso Hold
10 Supine Grip Barbell Bent Over Row with 1-2 sec Pause at Chest
10 Alternating Scorpions
8 Hollow Ups
8 Arch Ups
10 Alternating V-Ups
Specific Warm-Up:
8 Deadlifts @ 40-50%
5 Deadlifts @ 50-55%
3 Deadlifts @ 55-65%
3 Deadlifts @ 65-70%
–
Then Load to Working Weights on the Bar
–
Workout Primer after Deadlifts
8 Bar Kip Swings
4 Kipping Knees to Chest
8 Ring Rows
4 Kipping Toes to Target Building Height
4 Jumping Pull-Ups (Controlled Eccentric) *Activation
–
3-4 Toes to Bar
8/6 Calorie Bike
3-4 Strict Pull-Ups
Movement Adjustments (If Needed)
– Hex Bar Deadlift: More upright torso, change of torso angle
– Sumo Deadlift: Change of torso angle, more glute and hamstring, less low back
– Block Deadlift: Adjusting to shorter range of motion
– Barbell Hip Thrust: Hits glutes and hamstrings with no lower back
Level 1: 4 Sets x 5 Reps @ 6 RPE, Focusing on 2121 Tempo
3 Sets
3:00 AMRAP
:30 Max Toes to Bar
30/22 Calorie Echo
-Max Strict Pull-Ups
Rest 2:00 b/t sets
Score: Total Combined Reps of Toes to Bar + Strict Pull-Ups
Goal: 60+ total reps (across all 3 sets) (i.e. 10-15 Toes to Bar + 8-15 Strict Pull-Ups)
Stimulus: Midline, Pulling Stamina, Aerobic Capacity
RPE: 8.5/10
Primary Objective: Accumulate 10+ reps in each gymnastics segment, particularly during the final pull-up window.
Secondary Objective: Complete the Echo Bike in under 1:45 to allow sufficient time for strict pull-up work.
Level 2:
3 Sets
3:00 AMRAP
:30 Max Alt Toes to Bar
25/18 Calorie Echo
-Max Strict Pull-Ups
Rest 2:00 b/t sets
—
Level 1:
3 Sets
3:00 AMRAP
:30 Max Kipping Knee Raises
20/14 Calorie Echo
-Max Banded Strict Pull-Ups
Rest 2:00 b/t sets
—
Masters 55+:
3 Sets
3:00 AMRAP
:30 Max Toes to Bar
25/18 Calorie Echo
-Max Strict Pull-Ups
Rest 2:00 b/t sets
—
Comp:
3 Sets
3:00 AMRAP
:30 Max Toes to Bar
30/22 Calorie Echo
-Max *Bar Muscle-Ups
Rest 2:00 b/t sets
*Adjust to Ring Muscle-Ups here today if you plan on doing the main class on Thursday
—
Travel:
3 Sets
3:00 AMRAP
:30 Max Toes to Bar
12 Shuttle Runs
-Max Strict Pull-Ups
Rest 2:00 b/t sets
Score = Toes to Bar + Max Strict Pull-Ups
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00 Standing Forward Fold
1:00/1:00 Crossbody Lat Stretch
3 Sets: For Quality
20 GHD Hip Extensions
:40 Sorenson Hold
10/10 Three-Point Dumbbell Row
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Mobility Prep and Activation
2:00 Row
:30 Down Dog to Up Dog + Calf Gas Pedals
:20 Extended Plank Reverse Bridge
:20/:20 Quadruped Thoracic Rotations
–
General Movement Prep
2 Sets: For Quality
8 Tall Muscle Cleans
:20 Behind the Neck Elbow Punch Throughs
6 Behind the Neck Press in Split
4/4 Pendulum Lunges
1 Wall Walk + :15 Wall Facing Hands and Hold
–
Barbell Primer
3 Sets: Building to working loads
Jerk Dip Drive
Split Jerk
Pause Split Jerk
Modifications and/or Substitutions:
For Limited Mobility: Move to Strict Press for strength development or even behind the neck strict press with light
16:00 EMOM
minute 1: 4-6 Sandbag Cleans
minute 2: 4-6 Wall Facing Handstand Push-Ups
minute 3: 50ft (15m) Dual Dumbbell Farmers Lunge
minute 4: Rest
Dumbbells: 2 x 50/35lb, 22.5/15kg
Sandbag: 150/100lb, 70/48kg
*Alternative to Sandbag Cleans today will be Dual Kettlebell Dead-Stop Cleans at 70/53lb, 32/24kg
Score: Rounds Completed as Written
Stimulus: Full Body Strength EMOM
RPE: 6–8/10
Primary Objective: Complete each station with quality in the rep range given.
Secondary Objective: Complete the Sandbag Cleans as quick singles in under 10 seconds a rep.
Level 2:
15:00 EMOM
minute 1: 4-6 Sandbag Cleans
minute 2: 4-6 Box Piked
Handstand Push-Ups
minute 3: 50ft (15m) Dual
Dumbbell Farmers Lunge
minute 4: Rest
Dumbbells: 2 x 35/25lb, 15/12kg
Sandbag: 100/70lb, 45/32kg
*Alt Dual Kettlebell Dead-Stop
Cleans at 53/35lb, 24/16kg
–
Level 1:
15:00 EMOM
minute 1: 4-6 Sandbag Cleans
minute 2: 4-6 Tall Kneeling Dual
Dumbbell Strict Press
minute 3: 50ft (15m) Dual
Dumbbell Farmers Lunge
minute 4: Rest
Dumbbells: 2 x 25/15lb, 12/7kg
Sandbag: 70/50lb, 32/22.5kg
*Alt Dual Kettlebell Dead-Stop
Cleans at 35/18lb, 16/8kg
—
Masters 55+:
15:00 EMOM
minute 1: 4-6 Sandbag Cleans
minute 2: 4-6 Box Piked
Handstand Push-Ups
minute 3: 50ft (15m) Dual
Dumbbell Farmers Lunge
minute 4: Rest
Dumbbells: 2 x 30/20lb, 14/9kg
Sandbag: 100/70lb, 45/32kg
*Alt Dual Kettlebell Dead-Stop
Cleans at 44/26lb, 20/12kg
–
Competitor:
15:00 EMOM
minute 1: 4-6 Sandbag Cleans
minute 2: 4-6 Wall Facing
Handstand Push-Ups
minute 3: 50ft (15m) Dual
Dumbbell Farmers Lunge
minute 4: Rest
Dumbbells: 2 x 50/35lb, 22.5/15kg
Sandbag: 200/150lb, 91/68kg
*Alt Dual Kettlebell Dead-Stop
Cleans at 70/53lb, 32/24kg
–
Hotel/Travel::
15:00 EMOM
minute 1: 4-6 Dual Kettlebell Dead-Stop
Cleans
minute 2: 4-6 Wall Facing Handstand
Push-Ups
minute 3: 50ft (15m) Dual Dumbbell
Farmers Lunge
minute 4: Rest
*Dumbbells are also a valuable sub if
Kettlebells are unavailable
PRVN Mobility #1
1:00/1:00 Tall Dragon Stretch
1:00/1:00 Scorpion Stretch
1:00 Seated Chest Stretch
1:00/1:00 Single Leg Forward Fold
3 Sets: For Quality
15 GHD Weighted Hip Extensions
8/8 Single Arm Dumbbell Z-Press
15 Banded Face Pulls
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General Prep
400m Group Run
—
2 Sets: For Quality
:30 Jump Rope
6/6 Single Arm Ring Rows
6 Strict Knees to Chest
10 Abmat Sit-Ups
–
Specific Skill Work and Primer
Rope Climb Technique and Practice
–
Primer
20 Double Unders
:15 Forearm Plank
1 Rope Climb
:15 Forearm Plank
200m Run
10 Sit-Ups
3 Rounds for Time, With a Partner
200 Double Unders
1:00 Synchro Plank Hold
6 Rope Climbs
1:00 Synchro Plank Hold
800m Run
40 Synchro Abmat Sit-Ups
Time Goal: 34:00-40:00
Time Cap: 40:00
Primary Objective: Complete each round in under 12:00
Secondary Objective: Negative Split Each round
RPE: 7/10
Stimulus: Partner Conditioning , Midline and Pulling
Level 2:
3 Rounds for Time
120 Double Unders
:45 Synchro Plank Hold
4 Rope Climbs
:45 Synchro Plank Hold
800m Run
30 Synchro Abmat Sit-Ups
–
Level 1:
3 Rounds for Time
200 Single Unders
1:00 Cumulative Plank Hold
6 Pull to Stands
1:00 Cumulative Plank Hold
600m Run
40 Cumulative Abmat Sit-Ups
–
Masters 55+:
3 Rounds for Time
120 Double Unders
:45 Synchro Plank Hold
4 Rope Climbs
:45 Synchro Plank Hold
800m Run
30 Synchro Abmat Sit-Ups
–
Competitor:
3 Rounds for Time
200 Double Unders
1:00 Synchro Plank Hold
8 Rope Climbs
1:00 Synchro Plank Hold
800m Run
40 Synchro GHD Sit-Ups
–
Hotel/Travel: Solo
3 Rounds for Time
100 Double Unders
1:00 Synchro Plank Hold
18 Strict Pull-Ups
1:00 Synchro Plank Hold
800m Run
40 Abmat Sit-Ups
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
4 Sets: For Quality
10 Alternating Bear Plank Pull Throughs
15 Chest Supported Dumbbell Rows
5 Dragon Flags
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Mobility Prep and Activation
200m Run
:30/:30 Quadruped Thoracic Rotations
:30 Alternating Scorpions
:30 Alternating Iron Cross Stretch
–
General Movement Prep
2 Sets: For Quality
20 Bear Plank Shoulder Taps
15 Air Squats
12 Alternating Reverse Lunges
1 Wall Walk + :10 Nose to Wall Handstand Hold
–
Specific Bench Press
5 Empty Barbell Bench Press
5 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 70%
–
Then put working weights on the bar
Modifications and/or Substitutions:
Can adjust to close grip bench press for those with shoulder impingement, or move to Dumbbell Bench Press or Floor Press.
Level 1 / Beginner Athletes:
Adjust the rep range to 8-6-6-8 at more moderate loads to develop movement patterns and keep the weights lighter.
3 Rounds for Time
25/20 Push-Ups
25 Wall Balls
Wall Balls: 20/14lb, 9/6kg, 10/9ft
Time Domain: 4:00-7:00
Time Cap: 10:00
Stimulus: Sprint Conditioning / Muscular Endurance
RPE: 8.5/10
Primary Objective: Complete each round in under 2:30
Secondary Objective: Keep big sets on Wall Balls
Level 2:
3 Rounds for Time
20/15 Push-Ups
20 Wall Balls
Wall Balls: 20/14lb, 9/6kg, 10/9ft
–
Level 1:
3 Rounds for Time
20/15 Elevated Push-Ups
20 Wall Balls
Wall Balls: 14/10lb, 6/4kg,
10/9ft
–
Masters 55+:
3 Rounds for Time
20/15 Push-Ups
20 Wall Balls
Wall Balls: 14/10lb, 6/4kg, 10/9ft
—
Competitor:
3 Rounds for Time
30/25 Push-Ups
25 Wall Balls
Wall Balls: 30/20lb, 9/6kg, 10/9ft
—
Hotel / Travel:
3 Rounds for Time
25/20 Push-Ups
25 Goblet Squats
Dumbbell: 50/35lb, 22.5/15kg
PRVN Mobility #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00 Standing Forward Fold
1:00/1:00 Crossbody Lat Stretch
4 Sets: For Quality
10 Ring Tricep Extensions
10 Goblet Cossack Squats
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3 Sets
1:00 Echo Bike
8 Inchworm to Hollow Body
15 Hollow Body Banded Pull Overs
10 reps each – Bent Over I-T-Y Raise with light plates
10 Glute Bridge Marches with 2s Pause at Top
5/5 Archer Ring Rows
Every 90 seconds x 6 Sets
15–25ft (4.5-7.5m) Handstand Walk
Or the following progressions:
Handstand Walk to Wall
Wall-Facing Shoulder Weight Shifts
Box Pike Handstand Weight Shifts
Wall Facing Handstand Shoulder Taps
15:00 AMRAP
15/11 Echo Bike
12 Toes to Bar
50ft* (15m) Kettlebell Farmers Carry
*Add 50ft (15m) Farmers Carry Each Set
Kettlebell Farmers Carry: 2 x 70/53lb, 32/24kg
Goal: 6+ Rounds
Stimulus: Midline and Grip Endurance
RPE: 8/10
Primary Objective: Maintain consistent sets on the toes to bar. Thinking 5-4-3 or 7-5 as a good strategy
Secondary Objective: Keep the Echo Bike to under 1:00 each set.
Strategy: Look to tackle the bike at a hard sustainable pace with the goal of completing each set in under 1:00. We will then tackle the Toes to Bar in 3 sets or less before moving into the Farmers Carry. The challenge here will be the increasing duration on the Kettlebell Farmers Carry as midline and grip fatigue accumulate with the combination with Toes to Bar. Focus on using the bike as recovery for the grip while still tackling it with relative high intensity to keep pace on the workout and tackle 6+ rounds here today.
Level 2:
15:00 AMRAP
12/9 Echo Bike
9 Toes to Target
50ft* (15m) Kettlebell Farmers
Carry
*Add 50ft (15m) Farmers Carry
Each Set
Kettlebell Farmers Carry: 2 x
53/35lb, 24/16kg
–
Level 1:
15:00 AMRAP
12/9 Echo Bike
9 Kipping Knees to Chest
50ft* (15m) Kettlebell Farmers
Carry
*Add 50ft (15m) Farmers Carry
Each Set
Kettlebell Farmers Carry: 2 x
35/26lb, 16/12kg
–
Masters 55+:
15:00 AMRAP
12/9 Echo Bike
9 Toes to Target
50ft* (15m) Kettlebell Farmers
Carry
*Add 50ft (15m) Farmers Carry
Each Set
Kettlebell Farmers Carry: 2 x
53/35lb, 24/16kg
–
Competitor:
15:00 AMRAP
18/13 Echo Bike
15 Toes to Bar
50ft* (15m) Kettlebell Farmers
Carry
*Add 50ft (15m) Farmers Carry
Each Set
Dumbbell Farmers Carry: 2 x
100/70lb, 45/32kg
–
Hotel/Travel:
15:00 AMRAP
1:00 Machine of Choice
12 V-Ups
:30 Heavy Dumbbell Farmers Hold
PRVN Recovery Flow
1-2 Sets
Right Leg/Left Leg
:30 Down Dog
:15 Updog
:30 Down Dog
:3 0 Low Dragon Po se
:30 Twisted Drag on Pose
:30 Pigeon Pose
:30 Half Kneeling Hamstri ng Stretch
4 Sets: For Quality
10-12 Behind the Back Barbell Wrist Curls
15-20 Tall Kneeling Banded Lat Pull Downs
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Mobility Prep and Activation
1:30 Row (:30 Easy, :30 Moderate, :30 Hard)
:30/:30 Active Pigeon Stretch
:30/:30 Quadruped Adductor Rock Backs
:30/:30 Couch Stretch
–
General Movement Prep
2 Sets: For Quality
16 Glute Bridge March
10 Dumbbell Cossack Squats (light DB’s)
10 Dumbbell Strict Press (light DB’s )
5 Up Downs
–
Primer:
7/5 Calorie Row
5 Dumbbell Thrusters @ working loads
5 Lateral Burpees over Dumbbells
Rest :30
5 Lateral Burpees over Dumbbells
5 Dumbbell Thrusters @ working loads
7/5 Calorie Row
Every 3:00 x 10 Sets
16/13 Calorie Row
8 Dumbbell Thrusters
8 Lateral Burpees over Dumbbells
Alternate Directions Each Set
Dumbbells: 2 x 50/35lb, 22.5/15kg
Goal: Complete each set in 1:45-2:15
Time Cap/Set: 2:45
Stimulus: Muscular Endurance and Aerobic Capacity
RPE: 8.5/10
Primary Objective: Complete each set in under the cap
Secondary Objective: Descending Splits
Level 2:
Every 3:00 x 10 Sets
14/11 Calorie Row
8 Dumbbell Thrusters
8 Lateral Burpees over Dumbbells
Alternate Directions Each Set
2 x 35/25lb, 15/12kg
–
Level 1:
Every 3:00 x 10 Sets
12/9 Calorie Row
8 Dumbbell Thrusters
8 Burpees
Alternate Directions Each Set
2 x 25/15lb, 12/7kg
–
Masters 55+:
Every 3:00 x 10 Sets
12/9 Calorie Row
8 Dumbbell Thrusters
8 Lateral Burpees over Dumbbells
Alternate Directions Each Set
2 x 30/20lb, 14/9kg
–
Competitor:
Every 3:00 x 10 Sets
16/13 Calorie Row
10 Dumbbell Thrusters
10 Lateral Burpees over Dumbbells
Alternate Directions Each Set
Dumbbells: 2 x 50/35lb, 22.5/15kg
–
Travel / Hotel:
Every 3:00 x 10 Sets
200m Run
8 Dumbbell Thrusters
8 Lateral Burpees over Dumbbells
Alternate Directions Each Set
Dumbbells: 2 x 50/35lb, 22.5/15kg
PRVN Mobility #3
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00 Child’s Pose
1:00/1:00 Wall Figure 4 Stretch
3-4 Sets: For Load
10-12 Front Rack Step-Ups
:20-25 Ring Support Hold
Step-Ups: 20in Box
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Week of 9/15 Programming Overview
1 Snatch Pull + 1 Snatch + 1 OHS (~75–80%)
Pause 2sec in the dip for these Split Jerks
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Body Heat and Mobility
:30/:30 Active Pigeon Stretch
:30/:30 Samson Lunge
:15/:15 PVC Front Rack Mobility
:30/:30 Band-Assisted Lat Stretch
–
General Warm-Up
2 Sets: For Quality
8 Barbell Romanian Deadlifts
8 Tall Muscle Cleans
8 Scapular Pull-Ups
8/8 Single Arm Ring Rows
10 Alternating Down Dog Toe Touches
–
Barbell Primer:
*Empty Barbell
2 Sets
Clean Deadlift
Hang Clean High Pull
Hang Power Clean
Low Hang Power Clean
–
3 Sets:
Clean Deadlift
Hang Power Clean
Power Clean
*Building to starting loads
Clean Complex + High Box Jumps
20:00 EMOM
minute 1: Clean Complex
minute 2: 5 High Box Jumps
Clean Complex =
Clean Deadlift + Hang Power Clean+ Power Clean
*Starting @ 60% of Power Clean and increasing to a heavy for the day
Box Jumps: Choice on height. Looking for a challenging set
Goal: Build to 90% of 1RM Power Clean
Score: Max Load
Stimulus: Speed, Power, Coordination / Anaerobic
RPE: 7/10
Primary Objective: Build to a technical heavy for the day
Secondary Objective: Challenge yourself on the Box Jumps
Level 2:
Can drop the bar after the hang
power clean
–
Level 1:
20:00 EMOM
minute 1: Clean Complex
minute 2: 10 Alternating Box Step-Ups
Clean Deadlift + 3 Hang Power Cleans @ 6
RPE
–
Masters 55+:
Can drop the bar after the hang
power clean
–
Competitor:
As prescribed
–
Hotel / Travel:
20:00 EMOM
minute 1: Dumbbell Clean Complex
minute 2: 10 Bench Jump Overs
Dumbbell Clean Complex =
3 Dumbbell Clean Deadlift +
2 Dumbbell Hang Power Clean+
1 Dumbbell Power Clean
Every 2:00 x 5 Sets
5-7 Strict Pull-Ups
10 Dumbbell Floor Pull-Overs
For those that have the ability, let’s look to add loads to the pull-ups today. For those that are challenged by pull-ups lets look to add band tension, move to a jumping pull-up + eccentric, or even just move to challenging ring rows to create quality strength building session here to finish off the day.
PRVN Mobility #4
10/10 Quadruped Adductor Hip Rock (5s Pause)
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Down Dog Calf Stretch
1:00 Saddle Pose
