Tuesday
[0:00-5:00]
-6 Row Calories
-6 Up-Dog to Down-Dog
-6 Breath Dead Hang
[5:00-10:00]
-6 Push-Up to Down-Dog
-8 Row Calories
-10 Scap Pull-Ups
[14:00]
EMOM 12:00
1) 20s Max Push-Ups
2) 4-6 Strict Pull-Up / Lat Pull Down
3) 15-30s Hanging Tuck Hold
[30:00]
Every 7:00 x 3 Sets:
<Each Has 5:00 Cap>
…
*set 1: For Time
-14 Wall Balls
-14 DB Renegade Rows
-14 Hang Step Back Lunge
-14 DB Renegade Rows
-14 Wall Balls
…
*set 1: 2 Rounds for Time
-4 Turkish Getup
-8 KB Windmill
-16 Overhead Squat
…
set 3: For Time
-50 Russian Swings
-40/30 Calorie AirBike
[52:00]
Walk a Lap
30s Supine Torso Twist / side
Breath Work Follow Along; Remainder
Thursday
[0:00-7:00]
-5 Kip Swings
-5/5 Suitcase Deadlift
-5 KB Halos
-5 AirBike Calories
[10:00]
EMOM 15:00
1) 4-8 Toes-to-Bar / Rings
2) 10-12 Dual KB Deadlift
3) Recovery AirBike
[29:00]
2 Sets:
AMRAP 4:00
-4 Complexes*
-8 V-Up
-12 A-Jump
*1 Rep = 2 Hang Power Clean + 2 Front Squat + 2 Thruster
*single kettlebell, alternate arms each “rep”
(Rest 2:00)
AMRAP 4:00
-2 Rope Climb / 4 Pull-to-Stand
-8 Line-Facing Burpee
-12 Goblet Step-Up*
*to a-jump stack
(Rest 2:00)
[53:00]
Walk a Lap
…
2 Rounds
-30s Wrist Stretch
-30s Banded Lat Stretch / side
-15s Calf Stretch / side
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.