Tuesday
[0:00-10:00]
-5/5 Turkish Get-Up Sit-Up; light
-7-10 Kip Swings
-5/5 KB Cross Body Deadlift; light
-7-10 Ring Row
[13:00]
2:00 of Prep / Practice (Each)
(i) Burpee Pull-Ups
(ii) Box Get Overs
[20:00]
“Ed”
AMRAP 10:00
-16/12 Calorie Row
-12 Turkish Get-Up Sit-Up
-3 Burpee Pull-Ups
…
rest 3:00
…
“Edd”
AMRAP 10:00
-150m Run (or .25mi AirBike)
-15 Dual KB Deadlifts
-5 Hand-Release Box Get Over 40″
…
rest 3:00
…
“Eddy”
AMRAP 10:00
-10 V-Ups
-15 Dual KB Shoulder-to-Overhead
-20 KB Goblet Step Back Lunge
[58:00]
Walk a Lap
Thursday
[0:00]
60s AirBike
60s Run (or) Row
[3:00]
30s Each x 8 Sets: (2 Rounds)
-Step Back Lunge*
-Push-Up to Down-Dog
-Goblet Squat*
-Ring Rows
*rd 1: bodyweight
*rd 2: light kettlebell
[9:00]
2 Rounds (18:00)
-1:00 AirBike; easy
-1:00 Run (or) Row; strong
-1:00 KB Farmer’s Carry
-1:00 Run (or) Row; easy
-1:00 AirBike; strong
-1:00 KB Farmer’s Carry
[30:00]
“Tabata That”
(20:00 of 20s On, 10s Off)
1) American KB Swings
2) Bear Crawl
3) Single Arm KB Thruster (one side / interval)
4) KB Chainsaw Row (one side / interval)
5) Burpee; Lateral over KB
*4min of one, then move to the next
[53:00]
30s Supine Hamstring Stretch / side
30s IT Band Stretch / side
Decreasing Cadence Breath Work
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.