19 & 21/12/23 Legends

Tuesday

Warm-Up

Mobility:

10 PVC Pipe Pass Throughs

10/10 PVC Pipe Around the Worlds

 :30 second PVC Pipe Prayer Stretch

 5/5 World's Greatest Stretch

15 Air Squats

5 DB Front Squats

Weightlifting / Strength

BackSquat

Every 2:00 minutes, 6 Sets

- Set 1: 5 Reps @ Light

- Set 2: 4 Reps @ Light

- Set 3: 3 Reps @ Moderate

- Set 4: 3 Reps @ Moderate

- Set 5: 2 Reps @ Heavy

- Set 6: 2 Reps @ Heavy

*Substitute DB Front Squats for those with mobility issues.

"Fly in the Ointment"

2 Rounds

Station 1:

6:00 minute AMRAP

15/11 Calorie Echo Bike or 18/13 Calorie Assault Bike

12 Banded Pull-Ups/ Ring Rows

7 Burpee Box Step up

Rest 3:00 minutes

Station 2:

6:00 minute AMRAP

500m Run

  Max Burpee

Rest 3:00 minutes

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Thursday

Warm-Up:

Mobility:

1 Round

10 Cat-Cow Stretches

15 Hip Circles (each direction)

10 Thoracic Rotations (each side)

5 Inchworms with Push-Ups

General Warm-Up:

2 Rounds

15 Air Squats

10 Leg Swings (front-to-back and side-to-side)

10 Glute Bridges

Specific Warm-Up:

5 Deadlifts with Light Loads

5 Dual Dumbbell Clean and Jerks (light)

5 Abmat Sit-Ups

5 Dual Dumbbell Front Squats (light)

Strength

Deadlift

Every 2:30 minutes, 5 Sets

10 Reps

Starting @ moderate weight increasing the load each set.

Each set must be completed unbroken.

*substitute KB for those with mobility issues

“Cleaning House”

3 Rounds for Time

15 Dual Dumbbell Clean and Jerk 7.5/5kg

30 Abmat Sit-Ups

15 Dual Dumbbell Front Squats 7.5/5kg

Time Domain: 9:00-13:00 minutes

Time Cap: 15:00 minutes

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon