Tuesday
[10:00 Clock]
-6 American Swings
-6 Goblet Squat + Halo
-6/6 Single Leg RDL; Goblet Weighted
-6 Shuttle Run (25ft=1)
[13:00]
2 Rounds x 20s Each
-Saddle Pose
-Overhead Opener
-Ring Row Hold at Chest
[17:00]
Every 45s x 12 Sets:
-4 Deadlift
-3 Hang Power Clean
-2 Thruster
*alternate arms each set
*start moderate, end heavy
[29:00]
4 Rounds (3:00 On, 1:00 Off)
-15 Single KB Thruster*
-15 AbMat Sit-Up
-15 Single KB Thruster*
-15 AbMat Sit-Up
-Max Burpee; Lateral over AbMat
*rds 1&3: non-dominant arm
*rds 2&4: dominant arm
[48:00]
6 Sets:
-50ft KB Suitcase Carry
-10 KB Oblique Side Bends
-50ft KB Suitcase Carry
-10 KB Oblique Side Bends
*perform whole set on one side, switch hands each set
Thursday
[0:00]
3min Row (or) AirBike
[4:00]
(30s On, 15s Off) x16
2 Rounds
1) Boot Strappers
2) KB Goblet Kang Squat
…
2 Rounds
1) Calf Stretch; split
2) KB Windmill; split
…
2 Rounds
1) Single Arm Elevated Cat; split
2) KB Turkish Get-Up (1 each)
…
2 Rounds
1) KB Squatting Groin Stretch
2) KB Overhead Squat*
*do not split, perform better side first
[20:00]
EMOM 15:00
1) 5-8 Strict Pull-Up (or) Lat Pull Down
2) 8-10 KB Overhead Squat; arm 1
3) 8-10 KB Overhead Squat; arm 2
*start moderate, end heavy
[39:00]
For Time (6:00 Cap)
-30/25 Calorie Row
-30 KB Hang Snatch*
-30 KB Goblet Back Step Lunge
*alternate every 5
*pick a load you don’t have to set down
…
rest 3:00
…
For Time (6:00 Cap)
-25/20 Calorie AirBike
-30 KB Hang Clean & Jerk*
-30 KB Goblet Walking Lunge
*alternate every 5
*pick a load you don’t have to set down
[56:00]
AMRAP 2:00: Banded Side Step
45s Glute Med 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.