Tuesday
3 Sets:
-Halos
-KB Taters
-Half Kneeling Overhead Switches
-Arm Bar
3-4 Rounds (Partnered, Waterfall)
-6 Bench Squat Jump Overs
-10 Plank Up & Downs
-6 / side Cossack Squat
-25ft / arm Single Arm Overhead Carry
(10:00 Cap)
EMOM 12:00
-8-12 Bulgarian Split Squat (L)
-8-12 Bulgarian Split Squat (R)
-20 Inverted BB Row
-50 Double Under / 75 Single Under
“Arnie”
For Time (25:00 Cap)
-21 Turkish Get-Ups; Right Arm
-50 Kettlebell Swings
-21 Overhead Squat; Left Arm
-50 Kettlebell Swings
-21 Overhead Squat; Right Arm
-50 Kettlebell Swings
-21 Turkish Get-Ups; Left Arm
*70/53lb
Thursday
E90s x 5 Sets:
-Single Arm: 4 Swing, 4 Snatch, 4 Overhead Lunge
…immediately into other side…
+
E90s x 5 Sets:
Single Arm: 4 Swing, 4 Clean, 4 Push Press
…immediately into other side…
EMOM 12:00 (Single KB)
1) 6-8 Half-Kneeling Strict Press / side
2) 6-8 Chainsaw Row / side
3) 6-8 Single Leg / Split Stance Deadlift
EMOM 21:00
1) 10-16 Wall Ball 20/14lb
2) 6-8 Box Jump + 6-8 Toes-to-Bar / Hanging Knee Raise
3) 11/8 Calorie AirBike
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.