Tuesday
[0:00]
15s Each…
-Forward Shoulder Circles
-Dead Hang
-High Plank Hold
-Forward Shoulder Circles
-Scap Pull-Ups
-Scap Push-Ups
-Forward Shoulder Circles
-Kip Swings
-Up-Dog to Down-Dog
-Forward Shoulder Circles
…
3min to Build
[10:00]
Every 2:00 x 4 Sets:
-3-6 Strict Pull-Ups*
-4-7 DB Strict Press
-15s Elevated Cat; using rig upright
*weight or assist to make challenging
[12:00]
EMOM 6:00
-20s Max Dual KB OH Walking Lunge
*scale 1: plate overhead lunge
*scale 2: single kb overhead
[20-25:00]
Practice Rope Climb Pinch
*step 1: from seated on box
*step 2: from hanging on rope
[29:00]
“Total Karen” (Partner Workout)
[Alternate Working Minutes]
For Time (24:00 Cap)
-150 Wall Balls 20/14lb, 10ft
-15 Rope Climbs* 12ft
-100 Dual KB Deadlifts
-150 Row Calories**
*scale to 30 rope pull-to-stand
**subtract 15 per female on team
[56:00]
Walk a Lap
45s Supine Hamstring Stretch / side
30s Wrist Stretch
Thursday
[0:00]
2 Rounds (Each)
-6 Pausing Air Squats
-9 Russian Swings
-150m Run (or Row)
*partner rides the airbike
[10:00]
3 Rounds
(1:00 On, 2:00 Off)
-10 Dual KB Front Squat
-Max Goblet Box Step-Up
[20:00]
3 Rounds
(1:00 On, 2:00 Off)
-6/6 KB Snatch
-Max American KB Swings
[33:00]
5 Sets: (rest 2:30 b/t)
AMRAP 2:30
Buy-In: 150m Run (or Row)
-8 Ring Row
-5 Box Jump Over
-8 Dual KB Power Clean; from floor
*during rest, ride the bike
…
30s Seated Biceps Stretch
30s Calf 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.