Tuesday
[1:00]
2 Rounds
4:00 Row
4:00 Clock
-8/8 Banded External Rotations; elbow by side
-8 KB Halos; Alternating; light
-8 Scap Pull-Ups
-8 Up-Dog to Alt. Toe-Touch
[19:00]
Whiteboard Brief / Demo
[25-32:00]
Hanging Gymnastics Skills Practice
(i) Rope Climb Lock Practice; J-Hook or Heel Hook
(ii) Kipping Pull-Up Box Drills; 1 or 2 Feet
[38:00]
“Hip Grip Trip”
3 Rounds for Max Reps
-1:00 Max Goblet Step Back Lunge
-1:00 Max Toes-to-Bar / Hanging Knee Raise
-1:00 Max Row Calories
-1:00 Max Double Unders / Single Unders
[52:00]
3 Rounds
-20s Wrist Stretch
-20s Calf Stretch; using rig / side
…
Breath Work; Remainder
Thursday
[1:00]
Every 0:45 x 9 Sets:
1) Echo Bike
2) KB Plank Pull Through
3) Hip Flexor to Hamstring Stretch*
*switch sides at halfway mark
[13:00]
AMRAP 11:00 @ Quality-Focused Pace
-8/8 Bulgarian Split Squat; KB Farmer’s
-30 Banded Side Step
-8/8 Single Leg Hip Thrust; Off Bench
+
AMRAP 11:00 @ Quality-Focused Pace
-16 Alternating DB Upright Row
-16 Alternating DB Hammer Curl
-Max L-Sit or Tuck Hold on Parallettes
+
AMRAP 11:00 @ Quality-Focused Pace
-0.25mi Echo Bike
-10 Good Morning; KB Back Rack
-10s / side of Around-the-World Plank*
*front, side, rear, side
[54:00]
Box Breathing; Remainder
Please keep in mind that your coach will help you adjust the workout to variations of movements which are appropriate for you, allowing you to maximize your workout and long-term progress.