Tuesday
[0:00]
-150m Run (or) Row
-Knee Hugs, Quad Stretch, Cradle, Side Lunge Stretch
-150m Run (or) Row
-High Knees, Butt Kickers, A-Skips, Side Shuffles
-150m Run (or) Row
…
P1) 15 Banded Good Mornings
P2) 15 Boot Strappers
[9:00]
Every 1:15 x 7 Sets:
-3 Hang Power Clean + 3 Front Squat + 3 Shoulder-to-Overhead
*dual kettlebell
*start form-focused, end heavy
[22:00]
For Time (With a Partner)
-1k Row & Run
-100 KB Clean & Jerk 53/35lb
-1k Row & Run
-100 KB Clean & Jerk 53/35lb
-1k Row & Run
*25min Cap (if you start a run or row, finish it)
*1 rows, 1 runs (may stay the same or switch each time)
*the partner that gets done with the row or run first, may start reps on the KB
*KB reps are split & must be completed before starting the next row or run
[53:00]
3min Erg-Based Flush
30s Seated Biceps Stretch
30s Supine Torso Twist / side
30s Seated Biceps Stretch
Thursday
[0:00-6:00]
-6 Scap Pull-Up
-6 Scap Push-Up
-6 Banded Lat Row
-6 Banded Face Pull
-6 Air Squats
…
[7:00-16:00]
AMRAP 10:00 @ Cruise Pace
-10 Calorie Erg
-1/1…2/2…3/3… Turkish Get-Up
…
Build to Starting Loads for EMOM
[20:00]
EMOM 15:00
1) 7-9 Dual KB Front Squat; Fingers Locked
2) 7-9 Seated Dual DB Press
3) 15s Max Pull-Ups*
*banded or bodyweight, strict or kipping
[40:00]
4 Rounds
(2:00 On, 2:00 Off)
-7 DB Devil’s Press
-14 KB Thrusters
-Max Calorie AirBike
[58:00]
Walk a Lap
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.