01 & 03/10/24 Legends
- Aaron Marcelino
- Sep 28, 2024
- 2 min read
Tuesday
Warm-Up
Group 400m Run
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2 Sets, For Quality
30 second Dead-Hang on Pull-Up Bar
10 Alternating Single Arm Kettlebell Deadlifts
5-6 Jumping Pull-Ups with Controlled Eccentric
10 Kettlebell Swings
5 Ring Rows
30 second Wall Lean March
"Hadouken"
For time:
Run 400 meters
28 American Kettlebell Swings
28 Ring Rows
28 Kettlebell Clean and Jerks
28 Ring Rows
Run 400 meters
DBs: 2x 7.5/5kg
*Partner Run together, then they each do 28 reps of each movement, but as one partner working and one partner resting for the duration of the workout.
Goal: ~20 minutes
Time Cap: 30:00
Stimulus: Partner Conditioning / Grip Stamina
RPE: 7/10
Run the 400m together as a pair and then come back in and alternate sets on the American Kettlebell Swings until both partners complete 28 reps. We will continue this style for all the movements of 28. For the Ring Rows we are looking for sets of 3-5 at a time alternating between partners. Then for the DB Clean and Jerks, this will be the most challenging movement with the challenge of holding sets of 3+ for 28 each. Finally we hit the last set of Ring Rows with a huge dose of grip and forearm fatigue before running out the door to finish the final 400m run together.
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
Thursday
Warm-Up
2 Sets, For Quality
30 seconds @ Each Station 10-15 sec Rotation
- Row
- Inchworm Push-Ups
- Jump Rope
"Bison's Blast"
For Time:
Every 15:00 x 2 Sets
18-12-6
Calorie Row*
Wall Balls
72-48-24 Single Skips/Half Squats
Wallball: 6/4kg
Goal: 8:00-10:00 / set
Score: Total Working Time
RPE: 9/10
Stimulus: Leg Stamina and Muscular Endurance
PRVN Mobility #10
10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)
1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)
1:00/1:00 Couch Stretch
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