04 & 06/03/25 Legends

Tuesday

General Warm-Up: (8-10 minutes)

3 Sets: For Quality

:30 - :45 second Cal Bike

10 Bootstrap Squats

10 Alternating Step-Ups

10 Barbell Bent Over Rows

10 Barbell Back Squats

Specific Warm-Up (4-6 minutes)

2 Sets: For Quality

6 Scapular Pull-Ups 

6 Bar Kip Swings

8 Ring Rows

8 Single Dumbbell Step-Ups @ Warm-Up Loads

10/7 Calorie echo Bike

– 

Take Barbells to the Rack and Begin Back Squat

Strength

Back Squat

Take 12 minutes to Establish a 10 Rep Max

"Doomsday"

For Time:

20-16-12-8

Ring Rows

24-20-16-12

Box Step Ups/Box Taps

*9/6 Calorie Echo Bike to Start Each Round

Dumbbell: 7.5/5kg

Goal: 11:00-15:00

Time Cap: 18:00 

RPE: 8/10

Stimulus: Grip and Quad Stamina

Mobility

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 Standing Forward Fold

1:00 Updog Pose

Thursday

General /Specific Movement Prep (3-5 minutes)

2 Sets: For Quality

:30 second Row

4 Inchworm to Hollow Hold (1-2sec)

:30 Second Shuttle Runs

8 DB Romanian Deadlifts

6 Tall DB Muscle Cleans

4 Hang DB Power Cleans

– 

Barbell Primer: Add Loads to Bar in order to have it off the floor (6-8 minutes)

3 Pause DB Power Clean

3 Slow Pull DB Power Clean

3 DB Power Clean

– 

Then Build Towards Working Loads

*Focus for the primer is maintaining a quality set-up position, staying over the bar and driving into the final extension of the lift keeping the bar close and moving into a quality catch position in the front rack.

"Singularity"

40:00 EMOM

minute 1: 9/6 Calorie Row

minute 2: 2 Wall Get Up

minute 3: 4 Shuttle Run 7.5/7.5m

minute 4: 3 Hang DB Power Cleans

DB: @ Light/Moderate

Goal: Each movement should be completed in 40-50 seconds, leaving time to recover before the next minute begins.

Stimulus: This workout is a moderate to high-intensity aerobic piece with skill and strength components. Athletes will need to pace their row and shuttle runs while staying composed on the wall walks and power cleans.

RPE: 7/10

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 Child's Pose