Tuesday
[0:00]
3 Rounds
-30s AirBike
-30s Gorilla Rows
-30s Shuttle Runs
-30s Halos
-30s Step Back Lunge; bodyweight
[10:00]
Every 2:00 x 3 Sets:
-12-15 Banded Russian KB Swing
[19:00]
Every 2:00 x 5 Sets:
-6-8 Dual KB Strict Press
-4-6 Strict Pull-Ups*
*weight or assist to make challenging
[32:00]
3 Rounds
(4:00 On, 2:00 Off)
-20/16 Calorie AirBike
-2 Wall Walks
-2 Rope Climbs 12ft
-Max Goblet Walking Lunge
[53:00]
-Walk a Lap
-1 x 30s Wrist Stretch
-1 x 30s Seal Stretch
-2 x 30s Couch Stretch / side
-2 x 30s Lat Stretch / side – using rig
Thursday
[0:00]
3 Rounds (30s Each)
1) High Plank Hold
2) KB Windmill (L)
3) KB Windmill (R)
4) Ring Rows; Easy Angle
…
3 Rounds (30s Each)
1) Push-Up to Down-Dog
2) Single KB RDL; 3s lower
3) Seated L-Sit Raises
4) Russian KB Swings
[15:00]
4 Rounds
(1:00 On, 1:00 Off)
-12 Wall Ball
-Max Dual KB Deadlift
[27:00]
Move Through; Quality Focused
-2:00 AirBike (or) Row
-2:00 DB Bench Press
-Rest 1:00-
-2:00 Run
-2:00 American KB Swing
-Rest 1:00-
-2:00 AirBike (or) Row
-2:00 Banded Hip Thrust
-Rest 1:00-
-2:00 Run
-2:00 KB Snatch
-Rest 1:00-
-2:00 AirBike (or) Row
-2:00 Dips
-Rest 1:00-
-2:00 Run
-2:00 Feet-Anchored Sit-Up
[57:00]
3 Rounds
-15s Passive Hang
-15s Supine Hamstring 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.