Tuesday
[0:00]
2 Rounds (8min)
(45 On, 15s Off)
-Banded Face Pulls
-Push-Up to 3s Down Dog
-Overhead Opener
-Plank; Hands on Wall
…
2min to Build to KB STO wt
[12:00]
AMRAP 15:00 @ 60-70% Effort
-150m Run (or) Row
-15/10 Push-Up
-150m Run (or) Row
-10 Single KB Shoulder-to-Overhead / side
[31:00]
4 Rounds
(2:00 On, 2:00 Off)
Odd Sets:
-20 Wall Ball
-Max KB Goblet Lunge Steps
Even Sets:
-20 Russian KB Swing
-Max Burpee Box Get Over 40″
[50:00]
Tabata Hanging Knee Raises
…
30s Seal Stretch
30s Supine Torso Twist / way
Breath Work; Remainder
Thursday
[12:00 Clock]
-10 Calories; Choice Erg
-8/8 KB Chainsaw Row
-15s PNF Elevated Cat
-4/4 Single Arm KB Push Press
-15s Isometric Lunge / side*
*rear knee hover 1″ off the ground
[15:00]
EMOM 8:00
-5 KB Windmill
-5 Breath Side Plank Hold
*hand holding KB is the elbow that goes to the ground
*alternate sides each minute
*perform both movements in the minute
[26:00]
4 Rounds (1:00 On, 0:30 Off)
10 Dual KB Sumo Deadlift
-Max Jump Rope
[35:00]
“KB Curtis P”
10:00 Max Curtis P’s
*one rep: hang power clean, lunge / leg, push press
*dual kettlebell
[47:00]
Walk a Lap
…
3 Rounds
-30s Single Leg Adductor Stretch / side
-30s Side Lying Quad Stretch / side
-30s Pigeon 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.