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13 & 15/08/24 Legends

Writer's picture: Aaron MarcelinoAaron Marcelino

Tuesday

Warm-Up

-then-

For Quality:

3 Rounds

200/100m Run

15/15m Bottoms Up Kettlebell Waiters Walk / Fraction plate waiters walk

5 Burpee Shuttle Runs, 7.5m Down & Back = 1


Gymnastics Skill


5:00 Cap

Wall Walk/Wall Get up


*Pike Push Up Practice


Metcon

"Amity"


Every 3:00 x 5 Sets

15 Sit-Ups

200m Run

7.5m Bear Crawl/2 Wall Get Up/10 Pike Push Up


Goal: Complete each set @ 2:00-2:30/set


Stimulus: Midline Endurance and Stability

RPE: 7/10


PRVN Recovery #2


Thursday

Warm-Up

5/5 World's Greatest Stretch

:30/:30 Couch Stretch

-then-

For Quality:

9:00 EMOM

Minute 1 - :45 Machine, Building Effort

Minute 2 - 5 Inchworm Push-Ups + 8-10 Banded Face Pulls

Minute 3 - 12 Cossack Squats


Strength

Front Squat


Every 2:30 x 6 Sets

5 Reps @ Light-Moderate

3 Reps @ Moderate

1 Rep @ Heavy

3 Reps @ Moderate

5 Reps @ Light-Moderate


"Abnegation"


For Time

20 Burpees

40 Wall Balls

20 Burpees

40 Wall Balls

20 Burpees


Wall Ball: 4/3kg


Time Cap: 15:00

Goal: 11:00-15:00


Stimulus: Grind / Big Sets

RPE: 9/10


PRVN Recovery #3


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