29 & 31/08/23 Legends

29/08/23 Tuesday

Warm-Up: 8:00 minutes

2 Sets, For Quality

1:00 minute Machine Choice

5/5 Worlds Greatest Stretch

10 Squat Y’s, Light Load

10 Good mornings

10/10 Arm Circles

Strength

5x8 Seated 2DB Strict Press

"The Hurricane"

For Time:

21/15 Calorie Echo Bike 21/15 Cal Row

21 DB Power Snatches

15/11 Calorie Echo Bike 15/11 Cal Row

15 DB Power Snatches

9/7 Calorie Echo Bike 9/7 Cal Row

9 DB Power Snatches

15/11 Calorie Echo Bike 15/11 Cal Row

15 DB Power Snatches

21/15 Calorie Echo Bike 21/15 Cal Row

21 DB Power Snatches

Time Cap: 15:00 minutes

Recovery / Mobility Protocol

1:00 minute Seated Chest Stretch

2:00 minute Saddle Pose

1:00 minute Seated Forward Fold

1:00 / 1:00 minuteCouch Stretch

31/08/23 Thursday

Warm-Up:

12:00 minute EMOM, Alternate Each Minute

minute 1: 10 Air Squats + 10 V-Ups

minute 2: 10 Alternating Step-Ups + 20 Single Unders

minute 3: 5 Inchworm

Technique: Gymnastics

Practice Knee Raises

*Alt Leg raise from ground

"Safe House"

21:00 minute AMRAP

14 Knee Raises

14 Box Step up

14 Wall Balls 4/3kg

42 Single Unders or 21/21 Reverse Lunges

Recovery / Mobility Protocol

:30sec/:30 seconds KB Calf Smash

1:00/1:00 minute Half Kneeling Hamstring Stretch

1:00/1:00 minute Tall Dragon Stretch

1:00 minute Standing Forward Fold

1:00 minuteUpdog Pose