Tuesday
[8:00 Clock]
-8/8 KB Bent Over Row*
-8 Kip Swings
-150m Jog
*start RPE 5, end RPE 8
[11:00]
EMOM 8:00: 12s Max Pulling Reps
*options:
-Strict Pull-Ups
-Kipping Pull-Up / Chest-to-Bar
…
3min to Prep for Workout
[24:00]
“Coffee Grinder”
For Time (20:00 Cap)
-50 Wall Balls
-50 KB Shoulder-to-Overhead
-50 Medball AbMat Sit-Ups
-50 KB Box Step-Over** 24/20″
-50 KB Thruster
*single 53/35lb Kettlebell
*20/14lb Medball
**held anyhow
[46:00]
AMRAP; Quality-Focused, Remainder
-20-40s Hollow Hold
-8-10 External Rotations / arm; 2.5-5lb
-20-40s Sorenson Hold
-8-10 Supinated Band Pull Apart
-15-20s Side Plank / side
-10-15 KB Curls; Holding the Horn
Thursday
[0:00]
20s Each x 2 Rounds
-Scorpions
-Inchworm Plank
-Seal Push-Up
-Lizards
-Tabletop Glute Bridge
-Air Squat + Toe Touch
-Boot Strappers
-Lateral Line Hops
-Cossack Squats
…
(i) Whiteboard Brief
(ii) 4:00 Clock to Prep
[14:00]
“Bop It!”
AMRAP 6:00
-6 Burpee to Bar Touch
-6/6 KB Hang Snatch 53/35lb
…
rest 4:00
…
“Twist It!”
AMRAP 6:00
-35 Double Unders / 50 Single Unders
-8 AirBike Calories
…
rest 4:00
…
“Pull It!”
AMRAP 6:00
-1 Rope Climb 12ft / 2 Rope Pull-to-Stand
-10 Row Calories
[44:00]
3 Rounds for Quality
-8-12 Bodyweight Bulgarian Split Squat / leg
-6-8 Half-Kneeling KB Strict Press / arm
-8-12 Ring Rows; 2s lower
…
Coach Led Mobility; 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.