Tuesday
[1:00]
Every 0:35 x 8 Sets:
1) Bike (All)
2) Alt Lizard, KB Gorilla Row, Lateral Line Hops, Zombie Rope Climbs
[8:00]
Rope Climb Progression [6:00 Clock]
(i) Seated Lock Practice
(ii) Hang + Lift + Lock
(iii) Hang + Lift + Lock + Stand
(iv) Jump + Hang + Lift + Lock + Stand
(v) Half Climb + Sliding Descent
[15:00]
Whiteboard Brief
5min to Prep for Workout
[24:00]
“Slipknot”
AMRAP 12:00
-2 Rope Climb 12ft
-5 Box Jump Over 24/20″
-12 KB Hang Snatch 53/35lb
-5 Box Jump Over 24/20″
*Scaled = 4 Zombie Rope Climb, Box Get Over
…
rest 2:00
…
12:00 Echo Bike @ Comfortable Pace
*At 2,4,6,8,10:00 complete: 10 KB Goblet Squats; mod-heavy
[54:00]
45s Wrist Stretch Stretch
45s Supine Hamstring Stretch / side
Box Breathing; Remainder
Thursday
QOD: What is Your Current Hyper Fixation Snack?
[1:00]
E40s x 6 Sets:
1) Row
2) No-Touch Shuttles (50ft)
3) High Plank KB Pull Throughs
[8:00]
4 Sets: (rest 2:00 b/t)
*sets 1 & 3:
AMRAP 10:00 @ Quality-Focused Pace
-10-12 KB Hip Thrust; Off Bench; with Mini Band
-5/5 Hip Airplanes; Rig-Assisted
-20s Copenhagen Plank; short-lever / side
-8-10 Ring Row; Feet-Elevated
…
*sets 2 & 4:
AMRAP 10:00 @ Moderately Tough Pace
-12 Row Calories
-8 American KB Swings
-6 No-Touch Shuttle Run (50ft)
[56:00]
Breath Work; 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.