Tuesday
[0:00-9:00]
-0.25mi AirBike (or) 150m Run
-10 Scap Pull-Ups
-10 KB Plank Pull-through
-10 Alt Single Arm Russian Swing
…
[11:00-20:00]
AMRAP 9:00 @ 80% Effort
-150 Run
-2 Turkish Get-Up / side
[23:00]
EMOM 15:00:
*min 1-3: 4-5 KB Hang Snatch / arm
*min 4-6: 15s Dual KB Overhead Carry
*min 7-9: 5-7 Dual KB Thruster
*min 10-15: 3/3 KB Overhead Squat
[41:00]
AMRAP 12:00
-4…5…6… KB Ground-to-Overhead
*4 x 50ft No-Touch Shuttle Run after each
(may be snatch or clean & jerk)
[55:00]
Calf Stretch; Using Rig (30s / side)
Neck Stretch (30s / side)
Breath Work (3min)
Thursday
[0:00-4:00]
-30 Jumping Jacks
-10 Hip 90-90s
-5/5 PVC Around-the-World
…
[4:00-8:00]
-12 Double Under / 24 Single Under
-10 Banded Good Morning
-8 Ring Row; easy angle
…
[8:00-12:00]
EMOM 4:00:
-2 Vertical Jumps*
*max effort, for height, reset b/t
-8 Russian Swings
*light → heavy
[15:00]
Every 2:00 x 6 Sets:
-3-6 Strict Pull-Up
-5-8 Dual KB Strict Press
[30:00]
3 Sets:
AMRAP 3:00
-15 Russian Swings
-10 Feet-Anchored Sit-Up
-2 Rope Climb / 4 Pull-to-Stand
(Rest 1:00)
AMRAP 3:00
-12 KB Deadlift High Pull
-8/6 Calorie Row
-6 Toes-to-Bar
(Rest 1:00)
[57:00]
-30s Seal
-30s Wrist
-30s Lizard / side
-30s Bicep
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.