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

30/30 second Kettlebell Hip Shift

1:00 minute Alternating 90-90 Hip Switch

10/10 x 90-90 Get-ups

Specific Warm-Up

3 Sets, For Quality

10 Alternating Lateral Lunges

20 Bear Plank Shoulder Taps

10 Scapular Pull-Ups

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

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

Thursday

Warm-Up

3 Part Warm-Up ( 15:00 minutes)

Bodyheat

400m Run

Into..

Mobility

1:00/1:00 minute Active Scorpion Stretch

:30/:30 seconds Sampson Stretch + Tall Kneeling Hamstring Stretch

1:00 minute Alternating Active Pigeon Stretch

into..

Stability + Activation

2 Sets, For Quality

10 Bradford Press with Lockout With Broomstick

10 Sumo Stance Broomstick Good Mornings

:30 second Dead-Bug Alternating Heel Taps

15/15 second Pause Bird Dog Hold

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

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose