Tuesday
[1:00]
Every 0:45 x 8 Sets:
*sets 1,3,5,7: AirBike
*set 2: Banded Good Morning
*set 4: KB Halos
*set 6: 4-Way Lunges
*set 8: KB Clean + Bottom-Up Press**
**switch every 3 reps
[8:00]
EMOM 8:00
1) 12-16 KB Gorilla Rows
2) 6-8 KB Windmill / side
*rows heavier than windmills
…
rest 2min
…
EMOM 8:00
1) 22s of Ring Rows; tough angle
2) 22s of Hand-Release Push-Ups
[29:00]
5 Sets: (rest 3:00 b/t)
AMRAP 3:00
-6 Dual KB Hang Clean
-6 Dual KB Step Back Lunge; anyhow
-3 Farmer’s Carry (50ft)
-3 Shuttle Run (2x50ft=1)
*during rest, ride the airbike
*pick up where you left off
[59:00]
60s Walking Laps
Thursday
[0:00-10:00]
-10/8 Calorie Erg
-8-10 Hanging Knee Raise
-8-10 KB Plank Pullthrough
-8/8 Single Arm Russian Swing
[12:00]
AMRAP 8:00 @ 70-80% Effort
-1/1…2/2…3/3… Turkish Get-Up
-15/12 Calorie Erg
…
Rest 4:00
…
AMRAP 8:00 @ 70-80% Effort
-8 Goblet Step-Up 20″
-8 KB Hang Snatch; split
-8 Calorie Erg
[32:00]
Every 1:30 x 15 Sets:
*sets 1-3: 20s Banded Russian Swing
*sets 4-6: 20s Dual KB Overhead Carry
*sets 7-9: 6-8 Dual KB Thruster
*sets 10-12: 3-8 Strict Pull-Ups
*sets 13-15: 4/4 KB Overhead Squat
[55:00]
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.