Tuesday
[10:00 Clock]
-10 Hops; Over Climbing Rope Tail
-9 Banded Face Pulls
-8 Calorie Erg
-7 Russian KB Swings; building
-3/3 KB Hang Clean & Jerk; building
[13:00]
15:00 AirBike (or) Row @ Cruise Pace
*Every 2:30 (-0:00 + 15:00):
-6 Dual KB Hang Clean & Jerk; heavy
[34:00]
“Tuesday Addams”
For Time (14:00 Cap)
30 American KB Swings 70/53lb
…into…
3 Rounds
-20 Hops; Over Climbing Rope Tail
-2 Rope Climb 12ft / 4 Rope Pull-to-Stand
…into…
30 American KB Swings 70/53lb
[50:00]
Walk a Lap
…
2 Rounds
-20s Wrist Stretch
-20s Calf Stretch; using Rig / side
…
Decreasing Cadence Breath Work
Thursday
[0:00]
30s Each x 2 Rounds
-Single Arm KB Push Press (split)
-Single KB RDL; 3s lower
-Air Squats; 3s lower, 1s pause
-Single Arm KB Hang Clean (split)
-Step Back Lunge
[10:00]
4 Stations; Rotate Through In Order
*rest 2:00 b/t stations*
…
EMOM 6:00:
1) 15s/15s 3pt KB Row; Hand on Bench
2) 12-15 Dual DB Bench Press
…
EMOM 6:00:
1) 30s Kickstand RDL; leg 1
2) 30s Kickstand RDL; leg 2
*empty barbell; 3s lower
…
EMOM 6:00:
1) 8-12 Tall Kneeling KB Strict Press
2) 30s Max Ring Rows
…
EMOM 6:00:
1) 30s Goblet Squats
*moderate, 3s lower, 1s pause
2) 15s/15s Suitcase Step Back Lunge
*one leg works at a time
*hold KB in suitcase on opposite side
[45:00]
3 Rounds for Max Reps
-1:00 KB Atomic Sit-Up*
-1:00 Burpee Box Get-Up** 20″
-1:00 AirBike Calories
-1:00 Rest
*scale to AbMat Sit-Up
**jump or step
[58:00]
Walk a Lap
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.