Tuesday
[8:00 Clock]
-10 Calories; Choice Erg
-8/8 KB Chainsaw Row
-10 Alt Step Back Lunge; Bodyweight
-4/4 Single Arm KB Push Press
[12:00]
EMOM 12:00
1) L | 5 Russian Swing + 4 Front Rack Step Back Lunge
2) R | 5 Russian Swing + 4 Front Rack Step Back Lunge
*swings & lunges single kettlebell & single side
*odd minutes: kb in R hand, R foot does not move
*even minutes: kb in L hand, L foot does not move
[27:00]
AMRAP 4:00
-8 KB Hang Clean & Jerk; arm 1
-8 Burpee; Lateral Over KBs
-8 KB Hang Clean & Jerk; arm 2
-8 V-Ups
…
2:00 walking shuttles; as rest
…
AMRAP 5:00
-6 KB Hang Clean & Jerk; arm 1
-6 Burpee; Lateral Over KBs
-6 KB Hang Clean & Jerk; arm 2
-6 V-Ups
…
2:00 walking shuttles; as rest
…
AMRAP 6:00
-4 KB Hang Clean & Jerk; arm 1
-4 Burpee; Lateral Over KBs
-4 KB Hang Clean & Jerk; arm 2
-4 V-Ups
[50:00]
3 Rounds
(30s On, 10s Off)
-30s Banded Face Pulls
-30s Supine Swimmer Kicks
-30s Alt Curtsey Lunges
…
Walk a Lap
Thursday
[0:00]
3min Row (or) AirBike
[4:00]
(30s On, 15s Off) 16x
2 Rounds
1) Boot Strappers
2) KB Goblet Kang Squat
…
2 Rounds
1) Calf Stretch; split
2) KB Windmill; split
…
2 Rounds
1) Single Arm Elevated Cat; split
2) KB Turkish Get-Up (1 each)
…
2 Rounds
1) KB Squatting Groin Stretch
2) KB Overhead Squat*
*do not split, perform better side first
[20:00]
Every 50s x 15 Sets:
1) 4-6 Strict Pull-Up (or) Lat Pull Down
2) 5-7 KB Overhead Squat; arm 1
3) 5-7 KB Overhead Squat; arm 2
*start moderate / form-focused
*end heavier than two weeks ago
[36:00]
For Time (15:00 Cap)
50ft Bear Crawl
…into…
3 Rounds
-48 Single Unders
-12 American Swings
-4 Rope Pull-to-Stand
…into…
50ft Bear Crawl
…into…
3 Rounds
-48 Single Unders
-12 American Swings
-4 Rope Pull-to-Stand
…into…
50ft Bear Crawl
(Rx+ = 2 Rope Climbs, Double Unders)
[53:00]
2min Erg; Easy
Accumulate 50 Russian Twists (L+R=1)
60s Seal Stretch
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.