Tuesday
E90s x 5 Sets: (Single KB)
-4 Swing + 4 snatch + 4 Push Press
…immediately into other side
E75s x 5 Sets: (Single KB)
-5 Two-Handed Squat Cleans, 4 Goblet Squats, 3 Lunges/leg
EMOM 12:00 (Single KB)
1) Cossack Squats (6-8/side)
2) Plank Drags (10/side)
3) Close Grip Bench (10-15)
EMOM 18:00
1) 11/7 Calorie AirBike
2) 10 Thrusters
3) 6 Burpee Pull-Ups
Thursday
[2:00]
3 Rounds (30s Each)
1) High Plank Hold
2) KB Windmill; arm 1
3) KB Windmill; arm 2
4) Ring Rows; Easy Angle
[9:00]
3 Rounds (30s Each)
1) Parallette Push-Up
2) Single KB RDL; 3s lower
3) Seated L-Sit Raises
4) Russian KB Swings
[18:00]
6 Rounds
(15s On, 15s Off)
1) Parallette L-Sit or Tuck Hold
2) Strict Pull-Ups or Lat Pulldown
3) Single KB RDL; 3s lower; heavy
[29:00]
2min to build in complex wt
…
Every 3:00 x 3 Sets:
-6 Shuttle Runs (2x25ft=1)
-3 Dual KB Complexes*
*1 complex: 2 Front Squat** + 2 Step-Back Lunges** + 2 Shoulder-to-Overhead
**fingers interlocked / true front rack
[43:00]
AMRAP 17:00 @ 70-80% Effort
-13/10 Calorie AirBike
-5 KB Hang-to-Overhead; arm 1
-5 KB Overhead Squat; arm 1
-13 AbMat Sit-Ups
-5 KB Hang-to-Overhead; arm 2
-5 KB Overhead Squat; arm 2
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.