Tuesday
[0:00-5:00]
Rounds of Rowling
*goal is to roll over to exactly 100m
*99 or 101 = 1 burpee penalty
*98 or 102 = 2 burpee penalty
*etc (max of 5 burpees)
*if you land on 100m exactly, your partner does 10 burpees
[7:00]
EMOM 3:00: 8-10 Russian Swings
*build each minute
*end at workout weight (heavy)
[12:00]
8 Rounds
(Alternate with a Partner)
-400/350m Row
-12 Russian KB Swings; heavy
*row at a pace that allows you to get right to work on the swings
[33:00]
5min: Find 1 Rep Max Pull-Up
*start with heavy band assist
*reduce tension / add weight until you get to your max
*compare to 5.13.25
[40:00]
3 Sets: (rest 1:00 b/t)
AMRAP 3:00
-16 Ring Row
-12 AbMat Sit-Up
-12 Single Arm KB Snatch (6/6)
-16 Single Leg V-Up
*pick up where you left off
[53:00]
Walk a Lap
30s Seal Stretch
30s Seated Biceps Stretch
30s Seal Stretch
30s Seated Biceps Stretch
30s Wrist Stretch
Thursday
[0:00-5:00]
-8 Hip 90-90’s
-8 Alternating Lizards
-8 Hip Flexor to Hamstring Stretch (split)
-8 Air Squats
[7:00]
EMOM 3:00: 5 KB Goblet Cyclist Squat
*3s lower on each rep
[12:00]
EMOM 8:00: 5-7 Goblet Squat
*min 1-4: moderately heavy
*min 5-8: very heavy
[22:00]
4 Rounds (4:00 On, 2:00 Off)
-400m Run (or .75mi AirBike)
-10 Goblet Step-Up 24/20″
-Max Burpee Box Step-Up 24/20″
[46:00]
Every 2:00 x 4 Sets:
-8-12 DB Bench Press
[56:00-60:00]
-30s Pec Stretch / side; using rig
-30s Calf Stretch / side; using rig
-30s Passive Hang; on rig
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.