Tuesday
[0:00]
60s Shuttles
…
2 Rounds
-8 Alt Reverse Lunge
-15s Calf Stretch using rig / side
…
2 Rounds
-6 Feet-together Squat
-15s Saddle
…
2 Rounds
-6 Rig-Supported Cossack Squat
-15s Forward Fold
…
10 Back Squats; empty bar
[13:00]
Dual KB Front Squat (12,12,8,8)
*go every 2:00
*sets 1-2: moderate
*sets 3-4: heavy
[25:00]
“Ppopgi”
For Time (22:00 Cap)
2 Rounds
-100 Single Unders / 70 DU
-20 Wall Ball 20/14lb, 10/9ft
(Rest 1:00)
2 Rounds
-20 Goblet Step-Up 26/15lb, 20″
-20 Wall Ball 20/14lb, 10/9ft
(Rest 1:00)
2 Rounds
-100 Single Unders / 70 DU
-20 Goblet Step-Up 26/15lb, 20″
[50:00]
30s Seated Biceps Stretch
30s Glute Med Stretch / side
30s Seated Biceps Stretch
30s Lizard Stretch / side
30s Seated Biceps Stretch
Breath Work Follow Along; Remainder
Thursday
[0:00]
2 Continuous Rounds
-2:00 Row
-2:00 Bike
*round one: smooth pace
*round two: moderate pace
[11:00]
3 Rounds
-25s Step Back Lunges
-25s KB Overhead Carry; arm 1
-25s Squatting Groin Stretch; holding light kb
-25s KB Overhead Carry; arm 2
…
4min to Prep / Build All Mvmts
[23:00]
“Monogamy”
2 Rounds
-2:00 KB OH Step Back Lunge 35/26lb
-Rest 2:00-
-2:00 Max Wall Walk
-Rest 2:00-
-2:00 Max Toes-to-Bar
-Rest 2:00-
*must complete 12/9 Calories on any erg during rest
*score is total reps (ergs not scored)
[50:00]
4 Rounds
-2:00 Row (or) Bike @ Easy Pace
-2:00 Foam Roll
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.