Tuesday
[0:00]
P1) Echo
P2) 45s Each…
(i) No Jump Burpee
(ii) Step Back Lunge
(iii) Down-Dog Hold
(iv) Lizard Flow
[9:00]
2min to Build
…
EMOM 8:00
-5 Dual KB Clean & Jerk
*moderately heavy for all sets
[23:00]
“Kisses & Hugs”
6 Sets: (2:30 On, 1:30 Off)
…
Odd Sets: “X”
-6 KB Clean
-6 KB Shoulder-to-Overhead
-24ft KB Overhead Walking Lunge
*moderately heavy single kb, rx 53/35lb
…
Even Sets: “O”
-8/6 Calorie Echo
-30 Double Unders / 50 Single Unders
-16 KB Plank Pull Through*
*same kb as odd sets
[50:00]
EMOM 8:00
1) 8/8 External Rotations; Off Knee
2) 45s T-Spine Opener; Using Foam Roller
Thursday
QOD: What’s a Movement You Secretly Love That Everyone Else Hates?
[0:00]
(20s Each) light-mod.
(i) Russian KB Swing
(ii) Goblet Squat
(iii) American KB Swing
(iv) Goblet Reverse Lunge
(v) Strict Press (L)
(vi) Bent Row (L)
(vii) Strict Press (R)
(viii) Bent Row (R)
(ix) Hang Clean & Jerk (L)
(x) Hang Clean & Jerk (R)
(xi) Thruster (L)
(xii) Thruster (R)
[6:00]
Brief / Demo
[10:00]
5min to Prep Your First Station
[16:00]
AMRAP 7:00 @ Quality-Focused Pace
-22 Row Calories
-18 Cossack Squats
-14 Goblet Step-Over 53/35lb, 20″
…
AMRAP 7:00 @ Quality-Focused Pace
-20 Echo Calories
-15 Barbell Hip Thrust 95/65lb
-10 Barbell Rollout
…
AMRAP 7:00 @ Quality-Focused Pace
-22 Row Calories
-18ft Miniband Monster Walk / way
-14 American KB Swings 53/35lb
…
AMRAP 7:00 @ Quality-Focused Pace
-20 Echo Calories
-15 KB Curls; Holding Horn
-10 Inchworms
[55:00]
30s Side-Lying Quad Stretch / side
30s Supine Torso Twist / side
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.