05 & 07/11/24 Legends

Tuesday

Warm-Up

2-3 Sets

:30 second Jump Rope

10 Alternating V-Ups

10 Deep Lunge Mountain Climbers

10 Air Squats

Weightlifting

6 Sets

5 Bench Press

Set 1: Light

Set 2: Light

Set 3: Moderate

Set 4: Moderate

Set 5: Moderate-Heavy

Set 6: Heavy

"Mjollnir"

For Reps:

14:00 AMRAP

10 Hang Power Clean/DB Hang Power Clean

15 Knee Raises/ Leg Raises

75 Single Unders

Barbell: 20/15kg

DBs: 7.5/5kg

Goal: 5-8 Rounds

Score: Rounds & Reps

RPE: 8/10

PRVN Recovery #2

1:00 Child's Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations

Wednesday

Warm-Up

2 Sets

200m Run / Bike (Alternate. Rounds)

10 PVC Pipe Pass Throughs

10 PVC Pipe Around the World's

:30 second Pipe Prayer Stretch

10 Bootstrap Squats

10 Alternating Cossack Squats

Primer

15 second Bike

2 Front Squats/ Goblet

100m Run

10 second Bike

2 Front Squats/ Goblet

100m Run

"Odin"

For Time:

Every 10:00 x 3 Sets

3 Rounds for Time

10/7 Calorie Echo or 12/9 Calorie Assault

12/9/7 Front Squats

200m Run

Barbell: 20/15kg

Kettlebell: 12/8kg

Goal Time Domain: 7:00-8:00 / set

Time Cap: 9:00 / set

Stimulus: Aerobic / Muscular Stamina and Capacity

RPE: 9/10

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