Tuesday
[0:00]
2min AirBike
[3:00]
2 Rounds x 25s Each:
1) Goblet Kang Squat
2) Half-Kneeling KB Press; arm 1
3) Half-Kneeling KB Press; arm 2
4) Alternating KB Russian Swing
…into…
2 Rounds x 25s Each:
1) Goblet Cossack Squats
2) KB Z-Press; arm 1
3) KB Z-Press; arm 2
4) KB Curls; Holding Horn
[13:00]
Every 1:15 x 11 Sets:
*sets 1-5: 4-6 KB Thruster; heavy
*sets 6-11: 7-9 Bulgarian Split Squat
*single kb held on trail leg side
*switch legs each set (3 each)
[30:00]
5 Rounds; For Total Calories
(1:00 On, 1:00 Off)
-8 KB Goblet Box Step-Over 20″
-Max AirBike Calories
[43:00]
5 Rounds for Time (5:00 Cap)
-5/5 KB Hang Clean & Jerk
-5 Pogo Burpee
[50:00]
EMOM 6:00
1) 45s Plank Pull Through
2) 45s Straight Leg Dead Bugs
3) 45s Alternating Bird Dogs
[57:00]
30s Seal
30s Lizard Stretch / side
30s Supine Hamstring Stretch / side
Thursday
[6:00 Clock]
-12 Russian KB Swings
-10 Air Squats
-8 Hanging Leg Raises
-30s Bottom of Squat Hold
…
3min to build & setup equipment
[10:00]
Every 2:00 x 4 Sets:
-8-12 Dual KB Front Squat; fingers interlocked
[21:00]
4 Sets (3:00 On, 2:00 Off)
*Set 1
-400/350m Row
-Max Turkish Get-Up
…
*Set 2
-400/350m Row
-Max Overhead Walking Lunges
…
*Set 3
-400/350m Row
-Max American Swings
…
*Set 4
-400/350m Row
-Max Goblet Squat
[42:00]
AMRAP 10:00
-8 Ring Row; Feet-Elevated
-8 Deficit Push-Ups
-8 Barbell Curl & Press
[54:00]
Walk a Lap
Breath Work; Remainder
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.