top of page

16 & 18/04/24 Legends

Tuesday

Warm-Up:

3 Rounds

1:00 minute Row, Run, or Bike (Switch each round)


— 

5 Sets 

Rest 20 seconds between sprint


Conditioning

"Hal"


4 Rounds For Time

300m Row

40 Single Unders

200m Run


2 Minute Rest Between Rounds


Time Domain: Men: 20:00-25:00, Women: 21:00-26:00

Time Cap: 30:00 minutes


PRVN Recovery #4

:30sec/:30sec KB Calf Smash


Thursday

Warm-Up:

2 Sets, For Quality

1:00 minute Cardio Choice

10 Hollow Rocks


Strength

Deadlift


Every 3:00 minutes, 5 Sets

Set 1: 3 Reps@ Moderate

Set 2: 2 Reps @ Moderate +

Set 3: 2 Reps @ Moderate-Heavy

Set 4: 1 Rep @ Heavy

Set 5: 1 Rep @ Heavy


"Malcolm"


For Time:

5-10-15-20

American Kettlebell Swings 10/8kg

Abmat Sit-Ups


Rest 1:00 minute


20-15-10-5

American Kettlebell Swings 10/8kg

Abmat Sit-Ups


Time Domain: 7:00-11:00 minutes

Time Cap:12:00 minutes


PRVN Recovery #6

1:00/1:00 Couch Stretch

1:00 Childs Pose


8 views0 comments

Recent Posts

See All

19/07/24 Friday Workout of the Day

Warm-Up 2:00 minute Machine Choice - :20 Wall Thoracic Extensions :30/:30 Couch Stretch 1:00 Alternating 90-90 Hip Switch - 3 Sets, For Quality 25 Double Unders or 35 Single Unders 12 Wall Facing Shou

15/07/24 Monday Workout of the Day

Warm-Up 2:00 Cardio Choice - 1:00 Foam Roller Thoracic Spine Extension :30/:30 Kettlebell Hip Shift :30/:30 Couch Stretch - 3 Sets, For Quality 5 Inchworm Push-Ups 5 Tall Muscle Cleans 5 Tall Power Cl

15-19/07/24 Lunchtime

Monday Warm-Up 2:00 Cardio Choice - 1:00 Foam Roller Thoracic Spine Extension :30/:30 Kettlebell Hip Shift :30/:30 Couch Stretch - For Quality 5 Inchworm Push-Ups 5 Tall Muscle Cleans 5 Tall Power Cle

Comments


Post: Blog2_Post
bottom of page