Tuesday
[0:00]
AMRAP 6:00 @ Warm-Up Pace
-8/6 Calorie Row
*partner does push-up to down-dog
-8/6 Calorie Row
*partner does scap pull-ups
[9:00]
3 Rounds; Continuous (12:00)
-90s Row @ Cruise Pace
-30s Max Push-Ups
-90s Row @ Cruise Pace
-30s Max Ring Rows
[24:00]
4 Rounds (Rest 1:30 b/t)
AMRAP 2:30
-20/15 Calorie Row
-10 Burpee to Ring Touch
-10 Toes-to-Rings
*pick up where you left off
[43:00]
2 Rounds (30s On, 30s Off)
1) KB Oblique Side Bends; arm 1
2) KB Oblique Side Bends; arm 2
3) Side Plank; arm 1
4) Side Plank; arm 2
5) Banded Pallof Press; arm 1
6) Banded Pallof Press; arm 2
[56:00]
Walk a Lap
Breath Work; Remainder
Thursday
[12:00 Clock]
-1:00 Choice Cyclical @ Cruise Pace
-8 Up-Downs
-8 Alt Bird Dogs
-1:00 Choice Jump Rope
-8/8 KB Bent Row; Freestanding
-8/8 Single Arm Push Press
[17:00]
EMOM 20:00
1) 2x25ft Prowler Push; moderate
2) 2x50ft Dual KB Overhead Carry
3) 30s Max KB Gorilla Rows
4) 5-7 Dual KB Strict Press
5) Max Tuck Hold on Parallettes*
*30s Cap
[40:00]
Every 1:30 x 8 Sets:
*sets 1-4: 4-6 KB Front Squat
*sets 5-8: 6-8 KB Deadlift
[54:00]
Walk a Lap
30s Seated Biceps Stretch
30s Glute Med Stretch / side
30s Lizard Stretch / side
30s Seated Biceps Stretch
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.