Tuesday
[0:00]
2min AirBike
[3:00]
2 Rounds x 25s Each:
1) Goblet Kang Squat
2) Half-Kneeling KB Press; arm 1
3) Half-Kneeling KB Press; arm 2
4) Alternating KB Russian Swing
…into…
2 Rounds x 25s Each:
1) Goblet Cossack Squats
2) KB Z-Press; arm 1
3) KB Z-Press; arm 2
4) KB Curls; Holding Horn
[13:00]
Every 1:15 x 11 Sets:
*sets 1-5: 4 Goblet Squat; heavy
*3s lower, 1 pause
*sets 6-11: 7-9 RLE Split Squat
*single kb held on trail leg side
*switch legs each set (3 each)
[30:00]
5 Rounds; For Total Calories
(1:00 On, 1:00 Off)
-8 KB Goblet Box Step-Over 20″
-Max AirBike Calories
[43:00]
5 Rounds for Time (5:00 Cap)
-10 Russian Swings
-5 Pogo Burpee
[50:00]
EMOM 9:00
1) 30s Plank Pull-Through
2) 30s Straight Leg Dead Bugs
3) 30s Alternating Bird Dogs
Thursday
[0:00]
2min Row
[3:00]
3 Rounds x 30s Each:
1) Dual KB Gorilla Row
2) Dual KB Seesaw Press
3) KB Hang High Pull; single
4) Overhead Opener; using rig upright
5) Dual KB OH Carry
[10:00]
3min to Build
…
Every 2:00 x 6 Sets:
-2-5 Strict Pull-Ups*
-5-8 Dual KB or DB Bench Press
*weight or assist to make appropriately challenging
[28:00]
AMRAP 8:00
Buy-In: 10 Turkish Get-Up
-10/8 Calorie Row
-15 KB Sumo Deadlift High Pull
-20 Double Under / 35 Single Unders
[40:00]
AMRAP 8:00
Buy-In: 30 KB Overhead Squat
-10/8 Calorie Row
-15 KB Sumo Deadlift High Pull
-20 Double Under / 35 Single Unders
[50:00]
Tabata Leg Raises; over KB (4min)
Calf Stretch; Using Rig (30s / side)
Neck Stretch (30s / side)
Breath Work (3min)
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.