Tuesday
[0:00]
3 Rounds
-8 Banded Good Morning
-25ft Toy Soldiers
-25ft Ostrich Walk
-5 Goblet Kang Squat
-20s Forward Fold
…
EMOM 4:00
1) 150m Row
2) 7-10 Dual KB Deadlift; build each
[12:00]
6 Rounds
(Alternate with a Partner)
-500/400m Row
-10 Dual KB Deadlift; heavy
[33:00]
5min: Find 1 Rep Max Pull-Up
*start with heavy band assist and slowly reduce tension / add weight until you get to your max
[40:00]
AMRAP 12:00
-24 KB Goblet Squat
-12 Hand-Release Push-Up
-6 Strict Pull-Up / 12 Ring Row
[55:00]
-Walk a Lap
-Seated Biceps Stretch
-Supine Hamstring Stretch
Thursday
[0:00]
EMOM 6:00
1) 8 Russian Swing + AirBike Remainder
2) 8 Step Back Lunge + Row Remainder
[8:00]
Every 1:30 x 5 Sets:
Til :20 | PNF Elevated Cat; on Rig Upright
At :30 | 5-8 Dual KB Z-Press
[18:00]
Every 2:00 x 5 Sets:
-5 Dual KB Strict Press
-50ft Dual KB Overhead Carry
*ride choice erg @ easy pace, remainder
[31:00]
For Time
-400m Run
-9 Single Arm KB Thruster – arm 1
-9 Single Arm KB Thruster – arm 2
-400m Run
-15 Single Arm KB Thruster – arm 1
-15 Single Arm KB Thruster – arm 2
-400m Run
-21 Single Arm KB Thruster – arm 2
-21 Single Arm KB Thruster – arm 2
-400m Run
*18min time cap
*if you start a run, finish it
[52:00]
-Walk a Lap
-Tabata Russian Twists
-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.