Tuesday
[0:00-8:00]
150m Run (or Row)
…then…
AMRAP (Remainder)
-8 Alt Step-Ups
-8 KB Swings
*partner rides bike @ warm-up pace
during all 16 reps of the partner’s work
…
[9:00-17:00]
150m Run (or Row)
…then…
Prep All Movements (Remainder)
[22:00]
“2 Score & 7 Years Ago”
(Partner Workout)
AMRAP 30:00
-3 Strict Pull-Ups
-6 Goblet Step-Up 53/35lb, 24/20″
-9 Russian KB Swings 53/35lb
-6 KB Hang Snatch 53/35lb
-9/7 AirBike Calories
*while one partner works on the amrap, the other runs a 150m lap
*after running, pick-up where you partner left off in the amrap
*you will have two scores (i) total run laps and (ii) total amrap rounds
[54:00]
Walk a Lap
Decreasing Cadence Breath Work
Thursday
[0:00]
AMRAP 12:00 @ Warm-Up Pace
3…4…5…
-Russian Swing 53/35lb
-AirBike Calories
-Up-Down’s
…
Air Squat Matrix (5 x 5)
[15:00]
Every 1:30 x 6 Sets:
-4 KB Thrusters + 4 KB Front Squats
*build wt every other set
[27:00]
EMOM 10:00
1) 5-8 DB Push Press
2) 5-8 BB Bent Over Row
[40:00]
AMRAP 10:00
Buy-In: 20 Toes-to-Rings (or) 40 AbMat Sit-Ups
-4 Burpee over Parallette
-8 Goblet Step Back Lunge
-12 Parallette Hops
-8 Goblet Step Back Lunge
[52:00-60:00]
-30s Kneeling Hip Flexor Stretch / side
-30s Calf Stretch / side
-30s Overhead Triceps Stretch / side
-30s Biceps Stretch; Bar-in-Rack
-30s Elevated Cat; Bar-in-Rack
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.