Tuesday
[0:00]
2min Choice Cyclical
[5:00]
Every 0:50 x 18 Sets:
1) 20s KB Gorilla Row
2) 50ft Backwards Sled Drag
3) 20s Burpee Broad Jump
4) 8/8 3pt DB Row
5) 5/5 Rotational Medball Slam
6) 20s GHD Sit-Up to Parallel
[22:00-30:00]
Rope Climb Technique Practice
[31:00]
E45s x 3 Sets:
-25ft Burpee Broad Jump
-25ft Walking Lunge; no weight
[36:00]
“Jack Bauer“
AMRAP 14:00
-2 Rope Climb 12ft
-2 x 24ft Burpee Broad Jump
-2 Rope Climb 12ft
-2 x 24ft KB Hang Lunge 35/26’s
*move to db’s as needed
[52:00]
90s Walking Shuttles; length of rig
60s Lizard / Side
30s Seated Biceps Stretch
Box Breathing; Remainder
Thursday
[0:00]
Every 0:30 x 3 Rounds
1) Hip 90-90’s
2) Lateral Line Hops
3) Supine Glute Bridge
4) Boot Strappers
…
10 Goblet Squats; moderate
…
2min to Build
[14:00]
Every 2:00 x 6 Sets:
:00 | 3 Box Jumps
:30 | 4-6 Back Squats (or) 7-9 Goblet Squats
*mod-heavy working sets
[31:00]
8 Sets: (2:00 On, 0:30 Off)
…
Odd Sets:
AMRAP
-4 Burpee Box Get Over 24/20″
-8 KB Hang-to-Overhead 35/26lb
*score is lowest set
…
Even Sets:
-AirBike @ Moderate Recovery Pace
[54:00]
3 Rounds
-1:00 AirBike
-1:00 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.