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26/02-01/03/24 Lunchtime

Monday

Warm-Up

3:00 minutes Cardio Choice

into.. 


1 Rounds

10 Cossack Squats

10 Scapular Push-Ups

10/10 Single Leg Glute Bridges


Conditioning : 

"Red Dragon"


Part A)

8:00 minute AMRAP

AMRAP Rounds of "The Chief"

6 Push-Ups

9 Air Squats

12 Ring Row


Every Minute on the Minute Starting @ 0:00

Complete 5 Lateral Burpees over the Bar


Score = Rounds

Objective: Complete 10+ Rounds of the Chief


Rest 2:00 minutes then Complete


Conditioning: 

“Red Dragon”


Part B)

From 10:00-18:00 minutes (8:00 minutes)

For Time:

Max Distance Row


PRVN Recovery #10

:30sec/:30sec KB Calf Smash


Tuesday

Warm-Up

For Quality

30 seconds Jump Rope Practice


Conditioning

“Walking Tall”


16:00 EMOM 

Minute 1: 10 Front Rack Reverse Lunges, For Load 

Minute 2: 15 GHD Sit-ups 

Minute 3: 50 Double Unders or 30 Crossover Singles 

Minute 4: Rest 


Front Rack Reverse Lunges are from the Rack

Suggested Starting Load @ 60/40kg


PRVN Recovery #9


Wednesday

Warm-Up:

For Quality

200m Run

8m A-Skips

8m B-Skips

9/7 Calorie Row


Conditioning

"Flyin High"


4 Sets 

4:00 AMRAP

1:00 Max Unbroken Sets of Ring Rows

400m Run 

-Max Calorie Row in the Remaining Time 

Rest 2:00 minutes between sets 


PRVN Recovery #7

1:00/1:00 Couch Stretch


Thursday

Warm-Up

For Quality

10 Banded Scapular Push-Ups (Slow and Controlled)

30 second Glute Bridge Hold

:20/:20 second Side Plank


Conditioning

"Bulky Diane"


For Time

15-12-9

Pike Push-Ups

Deadlift 40/25kg


Time Domain: 4:00-7:00 minutes / Sets

Time Cap: 10:00 minutes


PRVN Recovery #3


Friday

Warm-Up

For Quality

30 seconds Jump Rope Practice


Conditioning

"Momentum"


5 Rounds for Time: 

15 Leg Raise

12 Goblet Squats 16/12kg

9/7 Calorie Echo Bike

Rest 1:00 minute between rounds


Time Domain: 11:00-15:00 minutes

Time Cap: 18:00 minutes


PRVN Recovery #7

1:00/1:00 Couch Stretch


 
 
 

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