Tuesday
[1:00]
5:00 Row @ Warm-Up Pace
*On the Minute(-0:00):
-4 Step Back Lunge w/ KB Handoff
-3/3 KB Thruster
[7:00]
Every 1:30 x 5 Sets: (Dual KB)
-4 Hang Power Clean
-4 Front Squat
-4 Shoulder-to-Overhead
*build every other set
*end heavy
…
prep workout mvmts
[20:00]
Every 10:00 x 3 Sets:
*all kb wts light to moderate*
(i) For Time (7:00 Cap)
-27/20 Calorie AirBike
-20 Line-Facing Burpee
-20 Dual KB Thruster
…
(ii) For Time (7:00 Cap)
-33/30 Calorie Row
-25 Dual KB Hang Clean & Jerk
-20 Box Jumps 24/20″
…
(iii) For Time (7:00 Cap)
-400m Run
-40 Russian Swings
-4 Bear Crawl Lengths (25ft)
[55:00]
27-21-15
-Banded Bicep Curls
-Banded Tricep Extension
[59:00]
60s Seated Biceps Stretch
Thursday
[2:00]
EMOM 8:00
*min 1,3,5,7: Row (or) AirBike
*min 2: Banded Good Morning
*min 4: KB Halos
*min 6: 4-Way Lunges
*min 8: KB Clean + Bottom-Up Press**
**switch every 3 reps
[13:00]
EMOM 8:00:
-4 KB Snatch; from floor
-6 KB Overhead Walking Lunge
*same minute
*switch arms each minute
*start moderate, end heavy
[25:00]
AMRAP 13:00
10 Turkish Get-Up
30 KB Overhead Squat
…
Max Rounds in Remainder
-3 Toes-to-Bar
-6 Dual KB Russian Swing
[43:00]
AMRAP 15:00 @ 50-60% Effort
-15 Calorie Erg
-15 Ring Row; Tough Angle
-15 Dual KB Strict Press*
*pick a weight you are forced to break up into 2 sets from round 1
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.