Monday
WORKOUT oF THE DAY
A. 4 rounds for quality:
30 seconds run/row/bike @easy pace
Left Side - Hang Kettlebell Half Snatch + Hang Kettlebell Snatch + Turkish Get Down + Up
30 seconds run/row/bike @easy pace
Right Side - Hang Kettlebell Half Snatch + Hang Kettlebell Snatch + Turkish Get Down + Up
B. 3 sets:
Back Squat x 3 reps
Set 1: 7/10
Set 2: 8/10
Set 3: 9-10/10
rest 3-4 minutes between sets
C. 4 rounds:
20 second AMRAP: Thrusters
40 second: walk/rest
20 second AMRAP: Burpees
40 seconds: walk/rest
20 seconds: Sit-Ups
40 seconds: walk/rest
SCALED/LIMITED EQUIPMENT
A. 4 rounds for quality:
30 seconds run/row/bike @easy pace
Left Side - Hang Dumbbell Half Snatch + Hang Dumbbell Snatch + Turkish Get Down + Up
30 seconds run/row/bike @easy pace
Right Side - Hang Dumbbell Half Snatch + Hang Dumbbell Snatch + Turkish Get Down + Up
B. Option 1:
DB Front Squats - 1 set as many reps/for as long as as possible using the same weight as previous week(s). You cannot pause in between reps for more than 1 second or your set is over.
Option 2:
2 sets:
35 seconds DB Front Squats - constant movement, same weight as previous week
Rest 2 minutes between sets
If you have been following this progression, do option 1 and push yourself. Compare to previous weeks. If you have jumped in recently, do option 2 and select a weight that will challenge you for that duration.
C. 4 rounds:
20 second AMRAP: DB Thrusters
40 second: walk/rest
20 second AMRAP: Burpees
40 seconds: walk/rest
20 seconds: Sit-Ups
40 seconds: walk/rest
COACHES NOTES
A. We are beginning our week with easy cardio combined with a KB snatch and Turkish Get Up complex. Keep the cardio at an easy pace and focus on positions and form with the kettlebell. Put into practice all the… practice we have been doing! Press up through the snatch and keep those elbows locked out during the get ups! If you are proficient with kettlebells, feel free to work on the heavier side for what you can do unbroken on this complex. Otherwise, stay light and don’t drop it on your face. If you don’t have kettlebells, you can use dumbbells for this complex as well!
B. For Back Squat today, we are working up towards a heavy set of 3 across 3 sets. Take your time getting warmed up for this and make sure you feel ready to go! If you do not have a spotter or are not comfortable with bailing out of a back squat, do not work all the way up to a 10/10.
For the limited equipment workout, you have two options. If you have been on this progression, choose option 1. With this option, you are essentially testing a max duration / number of reps using the same weight you have been working with. Push yourself here! No pausing allowed. If you are newer to our program, choose option 2 and select a weight that will challenge you. Move continuously, no stopping.
C. For this workout, you will be performing 20 seconds of work followed by 40 seconds of rest. For the thrusters, work with a light weight. Meredith would use 55lbs on a barbell for this. For pace, you want to go almost to a max effort pace but not quite. You get lots of rest but this will begin to sneak up on you. So go fast, but not TOO fast. It should feel very hard but not impossible.
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