Tuesday
[0:00]
2min AirBike
[3:00]
2 Rounds x 25s Each:
1) Goblet Kang Squat
2) Half-Kneeling KB Press; arm 1
3) Half-Kneeling KB Press; arm 2
4) Alternating KB Russian Swing
…into…
2 Rounds x 25s Each:
1) Goblet Cossack Squats
2) KB Z-Press; arm 1
3) KB Z-Press; arm 2
4) KB Curls; Holding Horn
[13:00]
Every 1:15 x 10 Sets:
*sets 1-5: 5-6 Goblet Squat; heavy
(2s lower, 1 pause)
*sets 6-10: 10-14 Goblet Walking Lunge; heavy
[29:00]
5 Rounds; For Total Calories
(1:00 On, 1:00 Off)
-8 Dual KB Box Step-Up 20″
-Max AirBike Calories
[42:00]
5 Rounds for Time (5:00 Cap)
-5/5 KB Hang Snatch
-5 Pogo Burpee
[49:00]
EMOM 9:00
1) 30s Plank Pullthrough
2) 30s Straight Leg Dead Bugs
3) 30s Alternating Bird Dogs
+
30s Seal Stretch
30s Kneeling Hip Flexor Stretch / side
Thursday
[0:00-4:00]
-30 Jumping Jacks
-10 Hip 90-90s
-5/5 PVC Around-the-World
…
[4:00-8:00]
-12 Double Under / 24 Single Under
-10 Banded Good Morning
-8 Ring Row; easy angle
…
[8:00-12:00]
EMOM 4:00:
-2 Vertical Jumps
*max effort, for height, reset b/t
-8 Russian Swings
*light –> heavy
[15:00]
Every 2:00 x 6 Sets:
-3-6 Strict Pull-Up
-5-8 Dual KB Strict Press
[30:00]
3 Sets:
AMRAP 3:00
-15 Russian Swings
-10 Feet-Anchored Sit-Up
-2 Rope Climb / 4 Pull-to-Stand
(Rest 1:00)
AMRAP 3:00
-12 KB Deadlift High Pull
-8/6 Calorie Row
-6 Toes-to-Bar
(Rest 1:00)
[57:00]
-30s Seal
-30s Wrist
-30s Lizard / side
-30s Bicep
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.