Tuesday
[0:00]
E45s x 6 Sets:
1) AirBike
2) KB Goblet Carry; moderate
3) PNF Elevated Cat; using rig upright
…
3min build sandbag & overhead carry
[11:00]
EMOM 15:00
1) 15/12 Calorie AirBike (:50 Cap)
2) 4 x 25ft Sandbag Bearhug Carry
3) 4 x 25ft KB Overhead Carry*
*may be single (split) or dual
[29:00]
Every 1:30 x 9 Sets:
*sets 1-4: (for load)
-5 Goblet Squat
-5 Russian Swing
-5 Sumo Deadlift
*sets 6-9: (for conditioning)
-6 Goblet Squat
-9 Russian Swing
-12 Sumo Deadlift
[45:00]
AMRAP 12:00 @ Cruise Pace
-1:00 AirBike; nasal breathing
-10 Sit-Ups; athlete’s choice
-10 Step Back Lunge; goblet optional
[58:00]
30s Seal Stretch
30s Supine Hamstring Stretch / side
Thursday
[0:00-7:00]
-5/5 KB Windmill
-20 Lateral Line Hops
-5 Ring Scap Pull-Ups
-5 Ring Kip Swings
-20 Lateral Line Hops
-5-8 Ring Row
-20 Lateral Line Hops
[10:00]
Every 0:45 x 16 Sets:
1) 12s Max Toes-to-Rings
2) 3-5 Box Jump; tough height
3) 6-8 3pt Bent Over Row / side
4) Rest
[25:00]
EMOM 8:00: 4 Dual KB Hang Clean & Jerk
*min 1-2: lighter, form-focused
*min 3: rest
*min 4-8: heavy working sets
[36:00]
5 Rounds
(1:30 On, 1:30 Off)
-5 KB Strict Press; AHAP
-150m Run
-Max KB Gorilla Row, Remainder
*use same kb pair for both mvmts
[53:00]
3min Erg-Based Flush
30s Seated Biceps Stretch
30s Supine Torso Twist / side
30s Seated Biceps 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.