top of page

3 & 5/10/23 Legends

Tuesday

Warm-Up

10:00 minutes, For Quality

60 Second Machine of Choice (Easy pace)

:20/20 Second Side Plank

15m Bodyweight Walking Lunge

10 Air Squats

:15 second Ground L-Sit


Strength

Back Squat

Every 2:00 minutes, 5 Sets

2 Sets x 3 Reps @ light

2 Sets x 5 Reps @ moderate

1 Set x 20 reps @ moderate-heavy


"Tonkinese"

For Time

21-15-9

Knee raises/Leg raises

DB Thrusters

Burpees


Goal: 8:00-11:00 minutes

Time Cap: 14:00 minutes


Recovery / Mobility Protocol

1:00 minute Updog Pose

1:00 / 1:00 minute Single Leg Forward Fold

1:00 / 1:00 minuteScorpion Stretch


Thursday

Warm-Up

10:00 minutes, For Quality

200m Run

5 Step-Down Box Jumps


Primer

Talk through points of performance on the Bench Press as well as spotting technique and any scaling modifications we should be thinking about for the day.


Scaling:

Floor Press

Dumbbell Bench Press


Strength

Bench Press

Take 10 minutes to Establish a 5RM


Conditioning

"Polka"

3 Sets, For Time

400/200m Run

16 Ring Row/Push Ups

10 Burpee Box over/ 20 Burpee Box Taps 20''

Rest 1:00 minute between sets


Recovery / Mobility Protocol

1:00/1:00 1:00 minute Scorpion Stretch



10 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

Kommentare


Post: Blog2_Post
bottom of page