Tuesday
[0:00]
30s Each…
-Alternating Scorpions
-Seal Push-Ups
-Alternating Lizards
-Hip 90-90’s
-Hollow Rock
-Boot Strappers
-Air Squat + Toe Touch
-Inchworm Planks
-Lateral Line Hops
-Up-Downs
-Alt Single Leg V-Ups
[8:00]
EMOM 4:00 (1 Each)
(i) 6-8 Russian Swings
(ii) 6-8 American Swings
(iii) 4/4 KB Hang Clean & Jerk
(iv) 4/4 KB Hang Snatch
*use projected loading for strength
[14:00]
4 Sets: (1:00 On, 1:00 Off)
For Max Reps
(i) KB Hang Snatch
(ii) KB Hang Clean & Jerk
(iii) American Swings
(iv) Russian Swings
*pick a single challenging kb
*should be force to take at least one break
[25:00]
4min to Practice / Prep Midline Exercises
[30:00]
“Midline Mayday”
(Partner Workout)
AMRAP 23:00
-20/16 Calorie Row
-16/13 Toes-to-Bar
-20/16 Calorie Row
-30 Alternating V-Up
-20/16 Calorie Row
-20 AbMat Sit-Up
*switch every other mvmt
[55:00]
Rounds, in Remainder
-30s Seal Stretch
-30s Kneeling Hip Flexor Stretch with Banded Distraction / side
Thursday
[0:00]
30s Each x 2 Rounds
-Alternating Scorpions
-Scap Pull-Ups
-High Plank Hold
-Walking Bird Diggers
-Empty BB RDL
-Dual KB Front Rack Carry
[9:00]
Every 3:00 x 8 Sets:
…
*sets 1-4:
4-5 Pendlay Row
6-8 RDL; same load as rows
50-100ft Dual KB Front Rack Carry
…
*sets 5-8:
4-6 Strict Pull-Up
8-10 Gorilla Rows
50-100ft Dual KB Front Rack Carry
[35:00]
3min to Prep Stations
[40:00]
3 Sets (2:00 On, 1:00 Off)
*set 1:
20 Goblet Step Back Lunge
Max Calorie AirBike
…
*set 2:
20 Plate Ground-to-Overhead
Max Distance Sandbag Bearhug Carry
…
*set 3:
20 Dual KB Push Press
Max Burpee to Plate
[50:00]
4 Rounds
-60s Easy AirBike
-60s Foam Roll; Choice Muscle Groups
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.