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14 & 16/05/24 Legends

Tuesday

Warm-Up

3 Part Warm-Up ( 15:00 minutes)


Bodyheat

2:00 minute Machine Choice


Mobility

2 Sets, For Quality

20/20 second Arm Circles


Specific Warm-Up

3 Sets, For Quality

20 second Glute Bridges


Bodyweight Conditioning  Benchmark


"Angie"


For Time

100 Ring Rows

100 Push-Ups

100 Sit-Ups

100 Air Squats


Time Domain: 13:00-20:00 minutes

Time Cap: 25:00 minutes


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


Thursday

Warm-Up

3 Part Warm-Up ( 15:00 minutes)


Bodyheat

400m Run


Into..


Mobility


into..


Stability + Activation

2 Sets, For Quality

10 Sumo Stance Broomstick Good Mornings


Strength 

Sumo Deadlifts

Every 2:00 minutes, 5 Sets

Set 1: 7 Reps 

Set 2: 6 Reps 

Set 3: 5 Reps 

Set 4: 4 Reps 

Set 5: 3 Reps 


Loads: Starting @ moderate weight


"RingWraiths"


For Time

300m Run

20 DB Hang Power Clean and Push Jerk

400m Run

20 DB Hang Power Clean and Push Jerk

300m Run


Load: 7.5/5kg


Time Domain: 7:00-11:00 minutes

Time Cap: 15:00 minutes


PRVN Recovery #8

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