Tuesday
Warm-Up
8:00 minute EMOM, Alternating Movements
minute 1: Choice Cardio
minute 2: :20-:30 second Wall Supported Handstand Hold
minute 3: 10 Bar Kip Swings + 8-10 Push-Ups
minute 4: Seated Box Jump to High Box
"Texas Longhorn"
16:00 minute EMOM
min 1: 15/12 Calorie Row
min 2: 5 Ring Muscle-Ups/8 Pull-Ups + 8 Ring Dips8 Pull-Ups + 8 Ring Dips
min 3: 15 GHD Sit-Ups/15 Abmat Sit-Ups
min 4: 12 Handstand Push-Ups/8 Box Pike Strict Handstand Push-Ups (Toes on Box)
PRVN Recovery #5
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Wednesday
Warm-Up:
5:00 minutes, for Quality
1:00 Row (:30 ez, :20 mod, :10 Fast)
:30 second Deadbugs
Conditioning
"Palmera"
15:00 minute AMRAP
1 Deadlift 60/40kg
3 Bar Facing Burpees
5 Wall Balls 6/4kg
Goal: 15+ Rounds
PRVN Recovery #3
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Saddle Pose
Thursday
Warm-Up
2 Sets, Increasing Intensity
30 second Bike
15 second Transition
30 second Jump Rope Practice
15 second Transition
30 second Scapular Pull-Ups
15 second Transition
30 second Alternating V-Ups
15 second transition
Conditioning (RETEST)
"Elm Street"
Part A)
For Time
60 Double Unders
30/21 Calorie Echo Bike
15 Toe to Bar
40 Double Unders
20/14 Calorie Echo Bike
15 Toe to Bar
20 Double Unders
10/7 Calorie Echo Bike
15 Toe to Bar
@ 14:00 minutes
Part B)
6:00 minute
Max Calorie Echo Bike
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Updog Pose
Friday
Warm-Up
For Quality
200m Run
:30/:30 Banded Front Rack Stretch
Sprint Chipper
"Highland"
800m Run
40 Alternating DB Snatch 22/15kg
20 Thrusters 43/30kg
-Goal Time Domain: 7:00-11:00
-Time Cap: 12:00 minutes
PRVN Recovery Flow
1-2 Sets
Right Leg/Left Leg
:30 Down Dog
:15 Updog
:30 Down Dog
:30 Twisted Dragon Pose
:30 Pigeon Pose
:30 Half Kneeling Hamstring Stretch
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