Tuesday
[0:00]
2 Rounds, 30s Each
1) Step Back Lunge + KB Passthrough
2) KB Halos
3) Up-Downs
4) KB Strict Press (split)
5) KB Bent Row (split)
6) KB Taters
7) Single Leg V-Ups
[10:00-20:00]
3 Rounds
-10 Scap Pull-Ups
-5-8 Dual KB Bent Over Row
…
Remainder: Find 3 Rep Max Pull-Up
*reducing tension, adding weight over multiple sets, finding a 3RM
[21:00]
Every 2:30 x 3 Sets:
:00-:30 | Dual KB Bent Over Rows
:30-:60 | Alt KB Gorilla Rows
[31:00]
Every 3:00 x 4 Sets: (2:00 Cap)
-25ft KB Filly Walking Lunge*
-5 Toes-to-Bar
-5 Hand-Release Push-Up
-5 Toes-to-Bar
-5 Hand-Release Push-Up
-25ft KB Filly Walking Lunge*
*1 KB Front Rack, 1 KB Overhead
*Switch at Half
[45:00]
4 x 3:00 Rounds
-9 Line-Facing Burpee
-12 KB Push Press
-15 Calorie AirBike
*recovery shuttles in remainder
+
3 Rounds
-15s Standing Quad Stretch / side
-15s Overhead Triceps Stretch / side
Thursday
[0:00]
Every 30s x 9 Sets:
1) Legs Only Rowing
2) Hips & Arms Only Rowing
3) Strapless Rowing
*partner rides airbike @ cruise pace
[10:00]
3 Rounds
(1:00 On, 2:00 Off)
-10 Goblet Squat
-Max Goblet Box Step-Up
[20:00]
3 Rounds
(1:00 On, 2:00 Off)
-12 KB Snatch*
-Max American KB Swings
*switch hands every 3
[33:00]
5 Sets: (rest 2:30 b/t)
AMRAP 2:30
-8 Ring Row
-5 Box Jump Over
-8 Dual KB Power Clean; from floor
-5 Box Jump Over
*during rest, ride the rower
*pick up where you left off
…
30s Biceps Stretch
30s Calf Stretch / side
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.