23 & 25/09/25 Legends

Tuesday

Warm-Up Flow

General Prep

200m Group Run

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8 minute EMOM, Rotate each minute:

Minute 1: 10m A Skips + 10m B-Skips

Minute 2: 5 KB Deadlifts + 5 KB Swings

Minute 3: 5 Inchworm + 10Sec Plank Hold

Minute 4: :40 Second Elevated Prayer Stretch

Barbell Specific Primer w/light weight on the barbell

2-3 Sets: Building to 60%

Strict Press

Push Press

Weightlifting

2 Strict Press + 2 Push Press

Every 2:00 x 5 Sets

2 Strict Press + 2 Push Press

*Heavy for the day.

Conditioning

"Strength and Honor"

For Time:

3:00 AMRAP/1:00 Rest

200m Run

-Max Goblet Squats in remaining time

KB: 10/8kg

Score: Time

Time Domain: 15:00–19:00

Time Cap: 24:00 (6 Sets)

Stimulus: Heavy Barbell Conditioning / Run Under Fatigue / Power Output

RPE: 8/10

Primary Objective: Average 6+ Clean & Jerks per round

Secondary Objective: Maintain sub-2:00 run pace each interval

Mobility

PRVN Mobility #3

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Thursday

Warm-Up Flow

Mobility Prep and Activation

1:00 Row

:30/:30 Active Pigeon Stretch

:30/:30 Couch Stretch

:15/:15 Quadruped Spinal CARS

:30 Glute Bridge Iso Hold

General Movement Prep

2 Sets: For Quality

8/8 Single Leg Barbell Romanian Deadlifts

8 Hollow Rocks

8 Alternating V-Ups

12 Air Squats

Primer (1 Round @ 50–60% Effort)

200m Row

6 Toes to Bar (or scaled option)

6 Deadlifts

6 Wall Balls

Conditioning

“9/11 Memorial Workout”

For Time:

Buy-In:

2001m Row

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Then 9 Rounds of:

11 Toes-to-Bar

11 Deadlifts

11 Wall Balls

Barbell: 30/25 kg

Wall Ball: 4/3kg

Score: Time

Time Domain: 24:00–30:00

Time Cap: 32:00 (Men) / 33:00 (Women)

Stimulus: Chipper Feel / Muscular Endurance / Mental Resilience

RPE: 8/10

Primary Objective: Complete consistent rounds in ~1:30-2:00

Secondary Objective: Manage grip and breathing to sustain unbroken or near-unbroken sets

Mobility

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