Tuesday
[0:00-8:00]
-250m Row
-25ft Backwards Bear Crawl
-25ft Forward Bear Crawl
[10:00]
Every 2:00 x 4 Sets:
-5/5 KB Palm Press
-15s PNF Elevated Cat; Bar-in-Rack
-8-10 KB Sumo Deadlift High Pull
[20:00]
EMOM 8:00
1) 5/5 KB Windmill
2) 15s Max Strict Pull-Ups / Lat Pull Down
[32:00]
EMOM 6:00
-2 Snatch + 3 Overhead Squat + 4 Walking Lunge
*alternate arms / minute
*replace OHS with FS as needed
[42:00]
“KB Randall”
For Time
-30 KB Hang Snatch 35/26lb
-300m Run (or Row)
-Rest 1:00-
-300m Run (or Row)
-30 KB Hang Snatch 35/26lb
[53:00]
2 Rounds
-15s Dead Hang
-30s Calf Stretch / side
-45s Band Distracted Kneeling Hip Flexor Stretch / side
Thursday
[0:00]
2 Rounds, 30s Each
1) Step Back Lunge + KB Passthrough
2) KB Halos
3) Up-Downs
4) KB Strict Press (split)
5) KB Bent Row (split)
6) KB Taters
7) Single Leg V-Ups
[9:00]
10m (out) + 10m (back) of each of the following:
-Knee Hugs + High Knees
-Walking Quad Stretch + Butt Kickers
-Walking Cradle Stretch + Toy-Soldiers
-Alt. Lateral Lunges + Side Shuffle (L)
-Side Shuffle (R) + Samson Lunge
-Skip for Distance + Skip for Height
-Bounders + Backwards Run
[14:00]
Every 1:30 x 5 Sets:
-5 Dual KB Hang Clean & Jerk; moderate
-10 Banded Face Pulls; 2s return
[23:00]
Every 30s x 4 Sets: 6 DB Bench Press
*start 15-30lb lighter than you want to use and perform your final set at workout wt
[26:00]
Every 30s x 4 Sets: 6 1/2 Toes-to-Rings
*build size of kips in each set as well as from set to set
*aka as you get warmer, move to your workout variation
[30:00]
Every 15:00 x 2 Sets:
(rest on airbike in remainder)
…
*set 1: For Time
12-11-10-9-8 DB Bench Press
*run 150m after each set
(perform at a load you can do unbroken)
…
*set 2: For Time
8-7-6-5-4 Toes-to-Rings
*run 150m after each set
(scale to a hanging knee raise)
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.