09 & 11/07/24 Legends

Tuesday

Warm-Up:

3 Sets, For Quality

1:00 Row

200m Run

6 Inchworm to Hollow Body

10 Bear Plank Shoulder Taps

5/5 Single Arm Dumbbell Hang Clean and Jerk

10 Dumbbell Goblet Squats

"Salute Your Shorts"

3 Person Team, Waterfall

5 Rounds each, For Time

300/250m Row

20/15 Push-Up

200m Run

10 2Dumbbell Thrusters 10/7.5kg

Goal: 20:00-25:00

Time Domain: 30:00

Strategy and Flow: The workout will begin with the first teammate on the rower, once they are out of the way then the second teammate can get on the rower to complete 300/250m, and finally once they are out of the way then the third teammate will begin the rower. Due the fact that there are 4 stations and 3 teammates we are looking for the team to try to stay moving throughout much of this workout with very little rest periods once everyone is into the waterfall. The expectation is that at some point there will be a rest period as the rower will become the bottleneck of this workout. The idea is to try to keep this train moving as long as possible.

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Thursday

Warm-Up

3 Sets @ Each Station

:30 sec Work / :15 sec Transition

Row @ Easy to Moderate Intensity

Dual Kettlebell Dead-Stop Clean

Bear Plank Shoulder Taps

Skater Hop and Stick

Movement Progressions

3/3 Half Turkish Get-Up

3/3 Top Down Half Turkish Get-Up

Practice Full Turkish Get-Up

Then get into the Sandbag and Wall Walks with practice and form of how to lap and hold the Sandbag. Then get into the Wall Walk and working to maintain as straight an arm position as possible on the way up as on the way down.

"All That"

30:00 EMOM

Minute 1 - 3 Wall Walks

Minute 2 - 14/11 Row Calories

Minute 3 - 1/1 Turkish Get Ups 5/3kg

Minute 4 - 5 Shuttle Runs7.5/7.5m = 1 Rep

Minute 5 - Max Dead Ball Bear Hug Hold (1 sec = 1 Rep)/Max Wall Ball Wall Sit

Dead Ball: 30/20/15kg

Wall Ball: 9/6kg

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon