Tuesday
[0:00-6:00]
-12 Russian KB Swings
-10 Step Back Lunge
-8 Ring Kip Swings
-30s Bottom of Squat Hold
…
[6:00-11:00]
Toes-to-Rings Practice
*unfatigued attempts*
*scale to toes-over-hips
[14:00]
Every 2:00 x 6 Sets:
5-10 Toes-to-Rings
5 KB Windmill
25ft KB Overhead Lunge
*use same arm for kb movements
*alternate arms each set
[29:00]
2 Rounds; Moderate, Quality Focused
-2:00 AirBike
-2:00 Alternating Turkish Get-Ups
[40:00]
AMRAP 11:00
Buy-In: 50 Dual KB / DB Deadlift*
-7 AirBike Calories; always reset
-11 Medball Squats** 30/20lb
*light to moderate, aim for 2-3 sets
**held anyhow
[53:00]
90s Easy Cyclical
60s Couch Stretch / side
30s Passive Hang from Pull-Up Bar
Breath Work
Thursday
[0:00-3:00]
-30 Jumping Jacks
-10 Hip 90-90s
-5/5 PVC Around-the-World
…
[3:00-6:00]
-8 Assisted Pogo Jump; Build Height
-8 Banded Good Morning
-8 Ring Row; easy angle
…
[6:00-9:00]
EMOM 3:00: 10 Russian Swings
*light-moderate-heavy
[12:00]
EMOM 5:00
-5 Banded Russian Swing
*focus on driving core tension
-2 Box Jump, Step Down
*challenging height
[20:00]
3min to Build
…
Every 1:30 x 8 Sets:
:00-:10 | Max Strict Pull-Up
*band-assist to work the full window
:30-:45 | Max Overhead Squat
(alternate arms each set)
*level 1: KB OHS; to Bench
*level 2: KB OHS w/ Band Assist
*level 3: KB OHS
*level 4: DB OHS
[38:00]
6 x 2:00 Rounds, Continuous
-10 Dual KB Push Press*
-150m Row (or) Run
-Max Alt Step-Up 24/20″
*pick a weight that will become challenging to do unbroken
**you must increase your step-up rep count each round or terminate the workout
[52:00]
2-3 Rounds
-2min Easy Cyclical
-1min Stretching; Coach’s Choice
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.