Tuesday
4 Sets / Arm:
-Hollow Hold Pull Over
-Hollow Hold Bench
-Turkish Get Up (Up)
-Overhead Squat
-Push Press
-Turkish Get Up (Down)
+
Every 0:30 x 8 Sets:
-3 Cleans
-4 Snatch
-5 Swing
*switch arms each set
+
Every 5:00 x 4 Sets:
-20 Wall Ball
-12 Pull-Up
-50ft Walking Lunge (25/25lb)
-12 Anchored Sit-to-Stand
Thursday
Every 1:15 x 7 Sets: (Double KB)
-1 Rep: Gorilla Row, Gorilla Row, Squat Clean, Thruster (5 Reps)
EMOM 12:00
1) Offset Push-Ups
2) Upright Row
3) Goblet Squat
*Single KB; 10-12 Reps Each Station
Every 5:00 x 4-5 Sets:
-25/20 Calorie Row or Bike
-8/8 Single Arm KB Snatch 53/35lb
-16 Single KB Box Step-Up 24/20″
Core Finisher (30s On, 30s Off)
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.