Tuesday
[6:00 Clock]
-12 Russian KB Swings
-10 Air Squats
-8 Hanging Leg Raises
-30s Bottom of Squat Hold
-6 Double KB Cluster
…into…
-8 Single KB Overhead Squat / side
I Go, You Go (4 Sets)
-5 Double KB Clean to Pause Squat
-10 Double KB High Pull
-8 Rear-Foot Elevated Split Squat / leg
EMOM 8:00
-Dual KB Cyclist Squat
-Max Strict Pull-Ups
Every 4:00 x 4 Rounds:
-24 American KB Swings
…into…
2 Rounds
-6 DB Thrusters
-8 Pull-Ups
*L1: 40/25lb DBs & Jumping Pull-Ups
*L2: 50/35lb DBs & Pull-Ups
*L3: 50/35lb DBs & Chest-to-Bar
Thursday
[2:00]
EMOM 8:00
*min 1,3,5,7: Row (or) AirBike
*min 2: Banded Good Morning
*min 4: KB Halos
*min 6: 4-Way Lunges
*min 8: KB Clean + Bottom-Up Press**
**switch every 3 reps
[13:00]
EMOM 8:00:
-4 KB Snatch; from floor
-6 KB Overhead Walking Lunge
*same minute
*switch arms each minute
*start moderate, end heavy
[25:00]
For Time (13:00 Cap)
3 Rounds
(Rest 60s)
2 Rounds
(Rest 60s)
1 Rounds
*1 Round
-11 American KB Swings
-9 Calorie Row
-7 Toes-to-Bar
[40:00]
AMRAP 15:00 @ 50-60% Effort
-15 Calorie Erg
-8/8 Single Arm KB Strict Press
-15 Calorie Erg
-8 Supinated Strict Pull-Ups*
*level 1: bodyweight
*level 2: banded-assisted / lat pull down
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.