Tuesday
[0:00]
2 Rounds
-30s Back Rack Good Morning; single kb
-30s Goblet Squat Hold
-30s Single Unders
-30s Single Arm KB Push Press; split
-30s Elevated Cat
…
2min to Build in Complex Weight
[10:00]
Every 2:00 x 4 Sets:
-3 KB Hang Squat Clean Thrusters + 5 Dual KB Push Press + 50ft Dual KB Overhead Carry
[22:00]
“Hangry”
For Time (10:00 Cap)
3-6-9-6-3 Dual KB Hang Squat Clean 53/35’s
*40 Crossover Single Unders after each set
[35:00]
AMRAP 14:00 @ Cruise Pace
-14 Calorie Erg
-14 Russian Swings
-14 Box Step-Ups
[52:00]
Walk a Lap
15s Passive Hang from Bar
45s Elevated Pigeon / side
15s Passive Hang from Bar
45s Calf Stretch; off box / side
15s Passive Hang from Bar
Thursday
[0:00-3:00]
AirBike; Warm-Up Pace
…
[3:00-6:00]
Dynamic Run Line Drills
…
[6:00-9:00]
Run Laps; Form-Focused
…
[10:00-12:00]
AMRAP 2:00; As Prep
-3-5 KB Deadlift
-Rest 15-20s-
-3-5 Russian KB Swing
-Rest 15s-20-
[16:00]
“Dr. Jekyll”
For Time (10:00 Cap)
-25/20 Calorie AirBike
-50 KB Deadlift 70/53’s
-50 Russian KB Swing 70/53lb
[28:00]
“Mr. Hyde”
For Time (10:00 Cap)
-300m Run
-30 Dual KB Hang Clean & Jerk 35/26’s
-30 Pull-Ups
[40:00]
EMOM 6:00
1) 30s Max Hand-over-Hand Boar Pull
2) 15 Banded Lat Rows
…
rest 1:00
…
EMOM 6:00
1) 30s Med-Ball Russian Twists
2) 30s DB Hammer Curls
[55:00]
Walk a Lap
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.