Tuesday
[0:00]
3 Rounds
-0:30 Jumping Jacks
-0:30 Dual KB Front Rack Carry
-0:30 Single KB RDL
-0:30 Tabletop Glute Bridge
[9:00]
EMOM 18:00
*min 1-6: 10-12 3-Point Row; Hand-on-Bench
*min 7-12: 10-12 Goblet Wtd Bulgarian Split Squat
*min 13-18: 10-12 Kickstand RDL
(for each mvmt, alternate sides each min)
[31:00]
AMRAP 12:00
265m Run
Max Unbroken DB Bench Press
*pick a weight that results in 10-15 reps for your first set
[46:00]
Tabata Russian Twists
[52:00]
-Walk a Lap
-45s Seal Stretch
–Breath Work; Remainder
Thursday
[8:00 Clock]
-10s/10s Isometric Lunge / side
-15s High Plank Hold
-10-15s Ring Row Hold at Chest
-15-20s Wall Sit
-10-15s Tuck Hold on Parallettes
…
2 Rounds; prepping as group
-25ft Bodyweight Walking Lunge
-10 Air Squat
-5 Sumo Deadlift High Pull; light-mod
-10 American Swings; light-mod
[14:00]
6 Sets (2:00 On, 1:00 Off)
*sets 1-3:
-10/7 Calorie AirBike
-25ft KB Suitcase Walking Lunge
-Max KB Goblet Squat
*sets 4-6:
-12/8 Calorie Row
-12 KB Sumo Deadlift High Pull
-Max American KB Swing
[35:00]
AMRAP 8:00 (With a Partner)
-8/6 Calorie Choice Erg
*partner holds high plank (or) dead hang
[45:00-60:00]
-8 Patrick Step-Up / side
-8 KB Windmill / arm
-20s Hanging Knee Raise
-8/8 Rocking Adductor Stretch
-8 Banded External Rotations / arm
-20s GHD Sit-Up Hold at Parallel
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.