Tuesday
[0:00]
AMRAP 6:00 @ Warm-Up Pace
-8/6 Calorie Row
*partner does push-up to down-dog
-8/6 Calorie Row
*partner does scap pull-ups
[9:00]
3 Rounds; Continuous (12:00)
-90s Row @ Cruise Pace
-30s Max Push-Ups
-90s Row @ Cruise Pace
-30s Max Ring Rows
[24:00]
AMRAP 5:00
-20 Alt Gorilla Rows 53/35’s
-10…12…14… Step Back Lunges; bodyweight
…
Rest 3:00 (walk 150m during rest)
…
AMRAP 5:00
-8 Goblet Squat 70/53lb
-8 AirBike Calories
…
Rest 3:00 (walk 150m during rest)
[42:00]
3 Rounds; Continuous (9:00)
-20s Side Plank; side 1
-20s Side Plank; side 2
-20s Rest-
-20s KB Oblique Side Bend; side 1
-20s KB Oblique Side Bend; side 2
-20s Rest-
-20s Single Leg V-Up; side 1
-20s Single Leg V-Up; side 2
-20s Rest-
[53:00]
Walk a Lap
Breath Work; Remainder
Thursday
[0:00-6:00]
-12/9 Calorie Row
-40 Single Unders
-5/5 Single Arm Russian Swing; moderate
…
[8:00-14:00]
-12/9 Calorie Row
-20 Double Unders
-5/5 KB Snatch; moderate
[17:00]
Every 2:00 x 4 Sets:
-30s Max Dual KB Hang Clean & Jerk
*heaviest you can move for the full 30s
[27:00]
“Pace Car”
Every 3:00 x 10 Sets:
-120m Row
-10 Russian KB Swings 53/35lb
-160m Run
*score is the difference (in seconds) between your fastest & slowest sets
(fastest = 2:02, slowest = 2:22, score = 20)
*absolute scores do not matter, consistency is rewarded
[58:00]
Walk a Lap
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.