Tuesday
EMOM 16:00
1) 5/5 Goblet Hold Bulgarian Split Squat
2) 20s/20s Side Plank Hold
3) 4 Sandbag Squats + 8 Sandbag Reverse Lunge
4) Rest
Every 5:00 x 3 Rounds
-10 Dual DB Box Step Over
-15 Dual DB Deadlifts
-15 Toes-to-Bar / HKR
-10/10 Single Arm KB Hang Snatch
*L1: (DBs: 40/25lb) (KB: 44/26lb)
*L2: (DBs 50/35lb) (KB 53/35lb)
Thursday
[0:00]
2min Row or Bike
[3:00]
2 Rounds, 30s Each
1) Step Back Lunge + KB Passthrough
2) KB Halos
3) Up-Downs
4) KB Strict Press (split)
5) KB Bent Row (split)
6) KB Taters
7) Single Leg V-Ups
[12:00]
EMOM 12:00: 20s of Work
*min 1-4: KB SA Clean & Jerk
*min 5-8: KB SA Step-Back Lunge
*min 9-12: KB SA Overhead Squat
(alternate arms each minute)
[27:00]
4 Rounds
(3:00 On, 1:00 Off)
-6 KB-Facing Burpee
-6 Dual KB Clean & Jerk
-6 Calorie Row*
-6 KB-Facing Burpee
-6 Dual KB Clean & Jerk
-Max Calorie Row*
*sub bike as needed
[47:00]
EMOM 9:00
1) 40s KB Oblique Side Bend (20s/20s)
2) 40s Hip Circle Side Step
3) 40s Single Leg V-Ups
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.