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

10/10 Crossover Box Step-Up

20 Banded Face Pulls

:30 second Goblet Loaded Wall Sit

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose

Thursday

Warm-Up

2:00-3:00 Cardio Choice

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:30/:30 Couch Stretch

:60 Alternating Active Pigeon Stretch

:30/:30 Active Scorpion Stretch

:60 Alternating Crucifix Stretch

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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:

20-:30 Flutter Kicks

:30-:45 Superman Angels with Shoulder Rotations

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch