Tuesday
[2:00]
8 Rounds (0:30 On, 0:10 Off)
P1) Row (All)
P2) x2: Farmer’s Carry, Gorilla Rows; traditional
[12:00]
2 Sets:
-3 Dual KB Gorilla Row
-3 Dual KB Swing; with Ground Return
-3 Farmer’s Carry Lengths
*set 1: moderate weight
*set 2: workout weight
[16:00]
Every 4:00 x 8 Sets:
…
*sets 1-4:
AMRAP 2:00
-3 Dual KB Gorilla Row
-3 Dual KB Swing; with Ground Return
-3 Farmer’s Carry Lengths
…
*sets 5-8:
-6 Burpee Over Rower
-300m Row
-6 Burpees Over Rower
Thursday
[0:00]
EMOM 4:00
P1) AirBike; moderate
P2) Rds… 3 Push-Up*, 4 Ring Row, 5 Air Squat
*perform on a bar in the rack as a scale
…
4 x 15s Single Unders (rest 15s)
[8:00]
8 Rounds
(2:00 On, 1:00 Off)
1) AirBike @ Nasal Cap
2) AMRAP: 7 Push-Up, 9 Ring Row, 11 Air Squat, 13 Double Under
[35:00]
AMRAP 18:00 @ Quality-Focused Pace
-8/8 Seated External Rotations; 2.5-5lb
-3-6 Glute Ham Raise / 8-10 Hip Extension
-20s Side Plank / side
-15 Tib-Raise; Back-to-Wall
-8/8 Pallof Press
-10-12 Banded Lat Row; 3s return
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.