Tuesday
[0:00]
Every 30s x 2 Rounds:
-Jumping Jacks
-Tabletop Glute Bridge
-Banded Good Morning
-Clamshell Raises (15s / side)
-KB Windmill (15s / side)
-Push-Up to Down-Dog
-Seated Banded Low Row
…
3min: Build for EMOM
[14:00]
EMOM 12:00
1) 7-9 DB Bench Press
2) 7-15 Inverted Row
[24-28:00]
Prep Workout Movements
(i) KB Thrusters
(ii) KB Box Step-Up
(iii) KB Farmer’s Step Back Lunge
(iv) Box Jumps
[32:00]
4 Sets:
(2:15 On, 1:45 Off)
…
Odd Sets:
-8 KB Thrusters
-10/8 AirBike Calories
-Max KB Box Step-Ups
…
Even Sets:
-6 Box Jump, Step Down
-12/10 Row Calories
-Max Farmer’s Step Back Lunge
[50:00-60:00]
-60s Recovery AirBike
-6-8 Freestanding KB Bent Row / side
-60s Recovery Row
-6-8 Clamshell Raise / side
Thursday
[0:00]
Every 30s x 9 Sets:
1) AirBike
2) Row
3) Shuttle Run
*easy, cruise, moderate – by round
[6:00]
3 Rounds
-15s PNF Supine Hamstring Stretch / side
-8 Goblet Good Morning; 3s lower
[12:00]
Every 1:30 x 5 Sets:
:00 – :29 | Russian KB Swings
:30 – :59 | Single KB RDL
*same moderate KB throughout
[21:00]
Every 2:00 x 4 Sets:
-20 Double Under / 30 Single Under
-2/2 Turkish Get-Up
*cap at 1:30 mark
[32:00]
Every 2:00 x 4 Sets:
-150m Run
-6-8 Dual KB Hang Clean & Jerk
*cap at 1:30 mark
[44:00]
AMRAP 10:00 @ Cruise Pace
-10/7 Calorie Bike (or) Row
-20 AbMat Sit-Ups
-10/7 Calorie Bike (or) Row
-30 Single Leg V-Ups
[55:00]
60s Seal Stretch
60s Kneeling Hip Flexor Stretch / side
60s 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.