Tuesday
[0:00]
Every 30s x 4 Sets:
-Band Pull Apart
-Banded Overhead Tricep Ext
-Banded Bicep Curls
-Banded Passthrough
[3:00]
Demo Turkish Get Up
Lead Through One Rep
2min to Build / Feel Out Weights
[8:00]
4 Sets: (rest 1:00 b/t)
*odd sets:
AMRAP 2:00: Alternating Turkish Get-Ups
*even sets:
Every 30s x 4: 3-5 Dual DB Strict Press
[22:00]
6 Sets (3 Each) Alt with Partner
-25ft Lunge; build to wko wt
-100m Row @ Projected Workout Pace
[30:00]
“Under the Bridge”
6 Rounds for Time (3 Each)
-50ft KB Goblet Lunge 53/35lb
-500/450m Row
-50ft KB Goblet Lunge 53/35lb
*if during any set you row < 2:00/2:08,
reduce distance to 400/375m AND
reduce KB Load for Remaining Sets
[53:00]
30s Seated Biceps Stretch
30s Pigeon Pose / side
30s Seated Biceps Stretch
30s Bretzel Stretch / side
Box Breathing; Remainder
Thursday
[0:00]
AMRAP 5:00 @ Warm-Up Pace
-8 Scap Pull-Ups
-8 Hip Thrusts; Bodyweight Only
-8 Ring Rows
-8 Single KB RDL
[9:00]
EMOM 15:00
1) 4-6 Strict Pull-Up / Lat Pull Down
2) 12-16 Gorilla Rows
3) 8-12 Barbell Hip Thrust
[27:00]
5 Rounds
-0:30 Max Toes-to-Bar / Hanging Knee Raise
-0:30 Max American KB Swings 53/35lb
-1:30 AirBike @ Recovery Pace
…
rest 2:00
…
5 Rounds
-0:30 Max Rope Climb / Zombie Rope Climb
-0:30 Max Goblet Squats 53/35lb
-1:30 Row @ Recovery Pace
[57:00]
30s Wrist Stretch
30s Side-Lying Quad Stretch / side
30s Straddle Forward Fold / side
30s Wrist Stretch
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.