Tuesday
[1:00]
EMOM 6:00
1) AirBike; moderate
2) 15s Quadruped Frog Rocks + 15s Hip 90-90’s + Boot Strapper; Remainder
[9:00]
AMRAP 15:00 @ Warm-Up Pace / Loads
-12/9 Calorie AirBike
-12 Box Step-Up 24/20″
-9 Squat*
*rds 1-2: bodyweight
*rds 3-4: goblet
*rds 5+: dual kb front rack
[27:00]
Every 2:30 x 3 Sets:
AMRAP 1:00: Dual KB Complexes*
*2 step back lunge (1 ea) + 2 squats
*kb resting on shoulders, anyhow
*prep pull-ups & push-ups during rest
[37:00]
AMRAP 20:00
-3 Strict Pull-Ups / 6 Ring Row
-6 Push-Ups
-9 American KB Swings
-12/9 Calorie AirBike
[58:00]
45s Couch Stretch / side
Thursday
[0:00]
AMRAP 7:00 @ 60-70% Effort
-50ft KB Under Over Carry
-8-10 Dual KB Bent Row
-50ft KB Under Over Carry
-10/8 Calorie Row
[10:00]
AMRAP 7:00 @ 70-80% Effort
-50ft Dual KB Overhead Carry
-8-10 DB Bench Press
-50ft Dual KB Overhead Carry
-8 Dual KB Hang Power Clean
[13:00]
Every 45s x 14 Sets:
-3 Hang Snatch
-3 Overhead Step Back Lunge
-3 Overhead Squat
*all on one arm
*alternate arms each set
[27:00]
4 x 2:30 (For Total Reps)
(i) KB Hang Snatch
(ii) KB Hang Clean & Jerk
(iii) American Swings
(iv) Russian Swings
[40:00]
Every 3:00 x 4 Sets:
-30s KB Atomic Sit-Up
-30s Pogo Burpee
-30s KB Atomic Sit-Up
[54:00]
3 Rounds
-1min 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.