Tuesday
[0:00]
AMRAP 5:00
-6-8 Ring Row; easy angle
-20s Supinated Dead Hang
-6-8 Dual KB Strict Press; light
-20s T-Spine Opener
[8:00]
EMOM 10:00
1) 15s Max KB Strict Press
2) 15s Max Strict Pull-Ups
*pick loads / assistance that allow for you to work the full interval
[22:00]
“Go Ready Set”
Every 2:00 x 5 Sets:
-9 Power Clean
-9 Squats
-9 Shoulder-to-Overhead
*must be completed as an unbroken complex
*score is weight for the 5 sets
*dual kettlebell or dumbbell, but only one is tallied
(e.g. 35-40-40-40-45’s) = 200
[36:00]
2 Sets:
AMRAP 3:00
-8 Toes-to-Bar / Rings
-5 Farmer’s Carry (25ft)
-1 Hang Lunge (25ft)
(Rest 1:00)
AMRAP 3:00
-10 KB Deadlift
-8 Front Rack Step Back Lunge
-6 Box Jump
(Rest 1:00)
[55:00]
3-4 Rounds
-8 Seated External Rotations / arm; 2.5-5lb
-30s Glute Med Stretch / side
-20-30s Passive Hang
Thursday
[0:00]
Every 0:45 x 12 Sets:
1) Row
2) Alt Toe-Drag Step-Up
3) Bike
4) 5-8 Push-Ups + Overhead Opener
5) No Touch Shuttles
6) Calf Stretch; split
[11:00]
Every 2:00 x 5 Sets:
-7-10 DB Bench Press; heavy
-10-15 Banded Face Pulls
-20s Elevated Achilles / side
[22:00]
0:45 / Station
[27:00]
“Par 5”
For Max Reps
-5:00 Row Calories
-5:00 KB Step-Ups 20/16kg, 20″
-5:00 Shuttle Runs (25ft)
-5:00 American Kettlebell Swings 35/26lb
-5:00 AirBike Calories
*athlete chooses where to start and rotates through in order
[53:00]
2:00 Easy AirBike
1:00 Couch Stretch / side
0:45 Calf Stretch; off box / side
0:30 Supine Hamstring Stretch / side
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.