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
…
2min Dynamic Run Prep
2min Build in Deadlift Weight
[13:00]
Every 2:00 x 5 Sets:
-150 Run (or) .25mi AirBike
-Max Dual KB Deadlift, Until 1:15
[26:00]
Every 2:00 x 5 Sets:
-7-10 Parallette Push-Up
-7-10 Ring Row*
*Rx+ = elevate feet
[40:00]
AMRAP 17:00
-0.25mi AirBike
-20 KB Windmills
-150m Run
-40 KB Shoulder-to-Overhead
[58:00]
Walk a Lap
Thursday
[0:00]
2 Rounds x 25s Each:
1) Goblet Kang Squat
2) Half-Kneeling KB Press; arm 1
3) Half-Kneeling KB Press; arm 2
4) Alternating KB Russian Swing
…into…
2 Rounds x 25s Each:
1) Goblet Cossack Squats
2) KB Z-Press; arm 1
3) KB Z-Press; arm 2
4) KB Curls; Holding Horn
[10:00]
Every 2:00 x 4 Sets:
-10-12 Goblet Squat; heavy
[20:00]
2min to build
…
Every 2:00 x 4 Sets:
-4-6 Pull-Ups
-6-8 DB Bench Press
[34:00]
8 Rounds (16:00 Cap)
(Alternate Full Rounds with a Partner)
-15/12 Row Calories
-9 Toes-to-Bar
-25ft Goblet Walking Lunge
[53:00]
8 Sets (30s On, 15s Off)
1) Inchworm Planks
2) KB Oblique Side Bend; arm 1
3) KB Oblique Side Bend; arm 2
4) Russian Twist*
*optional: add light KB in hands
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.