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08 & 10/10/24 Legends

Tuesday

Warm-Up

2:00 Row

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3 Sets, For Quality

4 Inchworm Push-Ups

6/6 Single Arm Dumbbell Snatch Deadlift

6/6 Single Arm Dumbbell Hang Snatch High Pull

6/6 Single Arm Dumbbell Push Press

4 Alternating Dumbbell Snatch


Specific Workout Primer


14/11 Calorie Row @ Goal Pace

Rest 30 seconds

8 Alternating Dumbbell Snatch

30m Farmers Carry


Rest / Transition 2:00 minutes before getting into the WOD


"Wuxi Finger Hold"


Every 3:00 x 6 Sets

12/9 Calorie Row

12 Alternating Dumbbell Hang Snatch

30m Dual Kettlebell Farmers Carry


Dumbbell: 10/7.5kg

Kettlebell(s): 12/10kg


Goal: 2:00-2:30

Score: Average Interval Time

RPE: 8/10


Accessory Work : In Class as Finisher

3 Sets, For Quality


PRVN Recovery #6

1:00/1:00 Couch Stretch

1:00 Childs Pose


Thursday

Warm-Up

2:00-3:00 Cardio Choice

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-

3 Sets

10 Russian Kettlebell Swings

5 Pause Goblet Squats + 5 Goblet Squats

10 Hollow Rocks + 10 second Hollow Hold

10 Alternating Lateral Lunges


"Tai Lung"


16:00 EMOM

minute 1: 15m Goblet Walking Lunge

minute 2: 15 V-Ups

minute 3: 15 Wall Balls

minute 4: Rest


Kettlebell: 12/10kg

Dumbbell 10/7.5kg

Wall Ball: 6/4kg


Stimulus: Lower Body Muscular Endurance and Stamina

RPE: 7/10


Accessories

For Quality:

5 Sets:


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)

 
 
 

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