Tuesday
[0:00-10:00]
AMRAP 10:00 @ Warm-Up Pace
-8 Ring Row; 2s Lower
-8 Down-Dog to Lizard
-8/8 KB Hang Clean; light-mod
-8/6 Calorie AirBike
-30 Choice Jump Rope Reps
[14:00]
EMOM 15:00
*min 1-8: 3 Swing + 3 Hang Clean & Jerk + 3 Thrusters
*min 9: rest
*min 10-15: 8-12 Bulgarian Split Squat
(complex & bss on single side, alternating sides each minute)
[32:00]
For Time (10:00 Cap)
12-9-6-3
-Dual KB Hang Clean & Jerk
-Burpee; Lateral over KBs
[44:00]
12:00 Row @ Smooth Pace
*At 4:00 & 8:00 complete…
-AMRAP 1:00 KB Plank Pull Throughs
[58:00]
60s Kneeling Hip Flexor Stretch / side
Thursday
[0:00]
40s Each…
(i) Lateral Line Hops
(ii) Hip 90-90’s
(iii) Light KB Goblet Kang Squat
(iv) Air Squat + Toe Touch
(v) Jumping Jacks
(vi) Alt. Seated L-Sit Raises
(vii) Frog Stretch Rocks
(viii) KB Goblet Squat; light
…
EMOM 3:00: 3-5 Dual KB Front Squat
*build to weight for strength
[12:00]
Every 2:30 x 5 Sets:
-5-7 Dual KB Front Squat; 2s lower
-1 Turkish Get-Up / side
-10-13 Banded Face Pull; 2s return
[27:00]
AMRAP 10:00
-8/6 Calorie AirBike
-8 DB Bench Press; heavy
-8/6 Calorie AirBike
-8 3pt Bent Over Row / side; heavy
[40:00]
AMRAP 10:00
-15 American KB Swings
-20 AbMat Sit-Ups
-10/7 Calorie AirBike
-30 Single Leg V-Ups
[52:00]
Walk a Lap
…
2 Rounds
-30s Seated Biceps Stretch
-30s Seal Stretch
-30s Supine Torso Twist / way
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.