Tuesday
[0:00]
2:00 Row (or) Bike
…
30s Each, 10s Transition
1) KB High Pull; light
2) Rope Pull-to-Stand
3) Medball FR Step Back Lunge
4) Burpee Parallette Step Over
…
30s Each, 10s Transition
1) KB High Pull; Wko Wt
2) Lift & Lock (find j-hook from dead hang)
3) Lunging Wall Ball
4) Burpee over Parallette
[12:00]
“Laundry Day”
2 Rounds
(1:30 On, 1:30 Off)
…
15/12 Calorie Row
Max KB High Pull 53/35lb
…
12/9 Calorie AirBike
Max Rope Climbs 12ft
…
15/12 Calorie Row
Max Lunging Wall Ball 20/14lb
…
12/9 Calorie AirBike
Max Burpee Over Parallette
*score is total of max reps
[40:00]
EMOM 15:00
1) 50/50ft Chaos Suitcase Carry
2) 8/8 Half-Kneeling KB Palm Press
3) 8/8 Single Leg Glute Bridge; off Bench
[56:00]
Box Breathing; Remainder
Thursday
[0:00]
20s Each x 3 Rounds
-Jumping Jacks
-Up-Downs
-KB Around-the-World
-Glute Bridge March (single leg)
-Squatting Calf Raise
-KB Halos
…
3min to Build Both Mvmts
[10:00]
Every 2:00 x 5 Sets:
-10 Banded Russian KB Swings; heavy
-5 Box* Clear Over
*pick an object or box of a tough height
[23:00]
“Squilliam Fancyson”
AMRAP 18:00
-8 Push-Up + Alternating Toe-Touch
-18 Step-Ups 24/20″
-8 Ring Row; Feet Past Anchor Point
-18 KB Swings* 53/35lb
*Rx = bell above brow
[45:00]
Tabata KB Plank Pullthroughs
[50:00]
Rounds; in Remainder
-30s Passive Hang
-30s Supine Hamstring Stretch / side
-30s Sorenson Hold on GHD*
*thighs (not hips) on pad
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.