top of page

20&22/02/24 Legends

Updated: Feb 19

Tuesday

Warm-Up

8:00 minutes, For Quality

40 seconds Cardio Choice


Conditioning

"Kirby"


Every 10:00 minutes, 4 Sets

30/20 Calorie Echo Bike

20 Lunges

300/200m Ski or Row

100m Dual Kettlebell Farmers Carry 10/8kg


Time Domain: 7:00-9:00 minutes / Sets

Time Cap: 9:00 / Set


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


Thursday

Warm-Up

2 Rounds 

2:00 Cardio of choice (60sec ez, 40sec mod, 20sec hard)

15m/side DB OH Carry

5 x (2 Push-Up + 4 Mountain climber lunges)(Elevated if required)


Strength Superset


15:00 minute EMOM, Alternating Movements

minute 1: Deadlift

minute 2: Push Press

minute 3: Rest


Deadlift

1 x 5 @ Light

1 x 4 @ Light-Moderate

1 x 3 @ Moderate

1 x 2 @ Moderate-Heavy

1 x 1 @ Heavy


Push Press

1 x 5 @ Light

1 x 4 @ Light-Moderate

1 x 3 @ Moderate

1 x 2 @ Moderate-Heavy

1 x 1 @ Heavy


Conditioning


“Kamek”

10:00 minute AMRAP

8 Pike Push-Ups

14 Alternating Dumbbell Snatches 10/7.5kg

16/12 Calorie Row


Objective: Complete 4+ Rounds


PRVN Recovery #9



9 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

Commenti


Post: Blog2_Post
bottom of page