WARM UP
1 Minute Bike
30 Seconds Squat to Stands
30 Seconds Active Samson + Air Squats (Active Samson Each Side + 1 Air Squat)
45 Second Bike (Faster)
30 Seconds Active Spiderman + Hamstring Stretch
30 Seconds Single Leg Glute Bridges (Each Side)
30 Second Bike (Fast)
Mobility
Wrist Stretch: 30 Seconds Each Side
Barbell Assisted Straddle Stretch: 1 Minute
ASSAULT BIKE
Focus: Setting the seat
POWER CLEAN
Focus: ” Move the Feet” #PartyFeet / “Work Smarter Not Harder”
FRONT SQUAT
Focus: “Finding the Right Grip”
SQUAT CLEAN
Focus: “Soggy Arms vs. Straight Arms”
WORKOUT OF THE DAY
“Emergency Brake”
For Time:
30/24 Calorie Assault Bike
30 Power Cleans (115/85)
30/24 Calorie Assault Bike
30 Front Squats (115/85)
30/24 Calorie Assault Bike
30 Squat Cleans (115/85)
Work in 2 Minutes On + 1 Minute Off
Athletes Pick Up Where They Left Off in the Chipper
Score is Completion Time, Including Rest Time
8 Round (24:00) Cap
Modification 1
For Time:
30/24 Calorie Assault Bike
30 Power Cleans (95/65)
30/24 Calorie Assault Bike
30 Front Squats (95/65)
30/24 Calorie Assault Bike
30 Squat Cleans (95/65)
Modification 2
For Time:
24/18 Calorie Assault Bike
30 Power Cleans (65/55)
24/18 Calorie Assault Bike
30 Front Squats (65/55)
24/18 Calorie Assault Bike
30 Squat Cleans (65/55)
GROUP STRETCH
Table Top Stretch: 1 Minute
Wall Twist: 1 Minute Each Side
Active Twisted Cross: 1 Minute
ACCESSORY (BEYOND THE 60)
(To be completed outside of the 60:00 class)
6 Sets:
2 Tempo Front Squats – :5 Seconds Down – No Pause – Up
(The Goal: Try to pull the torso taller and taller during descent)
Equipment Free
For Time
60 Line Hops
60 Pushups
60 Line Hops
60 Jumping Lunges
60 Line Hops
60 Air Squats
Home Gym
For Time
60 Line Hops (60DU/90SU)
50 Double DB Power Cleans
60 Line Hops(60DU/90SU)
50 Double DB Front Squats
60 Line Hops(60DU/90SU)
50 Hang Squat Cleans
