Tuesday
[0:00]
AMRAP 10:00 @ Warm-Up Pace
-10/8 Calorie Erg
-8 Scap Pull-Ups
-15s Elevated Cat
-8 Kip Swings
…
3min to prep / practice TTB variation
[16:00]
24 Sets: (12min)
(15s On, 15s Rest / Transition)
1) Toes-to-Bar / Rings
2) KB Windmill – arm 1
3) KB Squat* – arm 1
4) KB Windmill – arm 2
5) KB Squat* – arm 2
6) Rest
*single on shoulder or overhead
[31:00]
5 Rounds
(1:15 On, 0:45 Off)
-8/8 KB Hang Snatch
-Max Burpee Box Get Over 24/24″
[45:00-60:00]
-150m Easy Run
-20s Side Plank / side
-30s Passive Hang
-150m Easy Run
-20s Calf Stretch / side
-30s Russian Baby Maker; on Wall
Thursday
[0:00]
EMOM 5:00
-8 Banded Good Morning
-Elevated Cat; Remainder
…
EMOM 5:00
-5 Ring Row
-5 Push-Up to Down-Dog
-Russian Swings; Remainder
…
3min to Build to for Strength
[16:00]
8 Rounds
(30s On, 30s Off)
-5 Dual KB Strict Press; tough weight
-Max Gorilla Row
[27:00]
AMRAP 8:00 @ 80% Effort
-12/10 Calorie Row
-2…4….6… Step Back Lunge*
*dual kb on shoulders
[38:00]
AMRAP 15:00
-30 Single KB Shoulder-to-Overhead
-20/15 Calorie Row
-150m Run @ Recovery Pace
[56:00]
Walk a Lap
90s Kneeling Hip Flexor 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.