Tuesday
[1:00]
AMRAP 6:00 @ Warm-Up Pace
-6 Up-Dog to Down-Dog
-6 Alternating Lizards
-6 No Push-Up Burpee
-6 Push-Up to Alt Toe-Touch
…
3min to build to thruster weight
[13:00]
5 Sets: (1:00 On, 1:00 Off)
-8 KB Thrusters; moderate
-Max Row Calories
[28:00]
EMOM 21:00
1) 5 Dual KB Hang Power Clean + 4 Front Squat + 3 Shoulder-to-Overhead
2) X Bench Press*
3) X Strict Pull-Up*
*4-4-4-3-3-2-2 Respectively
**for pull-ups: add weight or reduce assistance as you go
[55:00]
90s Bike or Row @ Recovery Pace
30s Kneeling Hip Flexor Stretch / side
30s Seated Biceps Stretch
Thursday
QOD: What is Your Favorite Christmas Movie?
[1:00]
E45s x 6 Sets:
1) AirBike
2) 10 Step Back Lunge + Squat Hold in Remainder
3) No-Touch Shuttle Run @ Cruise Pace
[9:00]
Every 1:30 x 15 Sets:
1) 20s AirBike; 12s Ramp Up + 8s Sprint
2) 7-8 Goblet Bulgarian Split Squat / leg; light-mod
3) 60s of No-Touch Shuttle Run @ Cruise Pace
[34:00]
10 → 1 KB Sumo Deadlift High Pull
*alternate sets with a partner
[40:00]
AMRAP 12:00 @ Quality-Focused Pace
-12-15 Tib Raise; Back-to-Wall
-10 Banded Face Pulls
-10 Seated External Rotations / side
-5 Breath Bretzel 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.