GENERAL WARM-UP
1:00 Slow Bike
:30 Push-up to Down Dog
:30 Ring Rows, Pausing at top
:30 Squat to Stands
Mobility
Front Rack Stretch: 1 Minute
:45 Couch Stretch: (Each Side)
WORKOUT OF THE DAY
“SHUFFLE THE DECK”
On the 3:00 x 6 Rounds:
Rounds 1-3:
10/7 Calorie Assault Bike
10 Chest to Bar Pull-ups
10 Thrusters (95/65)
Rounds 4-6:
10 Thrusters (95/65)
10 Chest to Bar Pull-ups
10/7 Calorie Assault Bike
Kilos = 43/29
Modification 1
On the 3:00 x 6 Rounds:
Rounds 1-3:
10/7 Calorie Assault Bike
10 Pull-Ups
10 Thrusters (75/55)
Rounds 4-6:
10 Thrusters (75/55)
10 Pull-Ups
10/7 Calorie Assault Bike
Kilos = 34/25
Modification 2
On the 3:00 x 6 Rounds:
Rounds 1-3:
9/6 Calorie Assault Bike
10 Jumping Pull-Ups
10 Thrusters (65/45)
Rounds 4-6:
10 Thrusters (65/45)
10 Jumping Pull-Ups
9/6 Calorie Assault Bike
Kilos = 29/20
COOL-DOWN
Recover
STRETCH
Couch Stretch: 1 Minute Each Side
Straddle Stretch: 45 Seconds
Up Dog: 40 Seconds
Video
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Sets For Quality:
8 Tempo Goblet Squats
1:00 Plank Hold
10 Alternating Box Step-Ups
WORKOUT VARIATIONS
MASK
On the 3:00 x 6 Rounds:
Rounds 1-3:
10/7 Calorie Assault Bike
9 Strict Pull Ups
8 Strict Press (95/65)
Rounds 4-6:
8 Strict Press (95/65)
9 Strict Pull Ups
10/7 Calorie Assault Bike
AT HOME
On the 3:00 x 6 Rounds:
Rounds 1-3:
10 Ten Meter Shuttle Runs
8 DB Renegade Rows
10 Double Dumbbell Thrusters (50/35)
Rounds 4-6:
10 Double Dumbbell Thrusters (50/35)
8 DB Renegade Rows
10 Ten Meter Shuttle Runs
EQUIPMENT-FREE
On the 3:00 x 6 Rounds:
Rounds 1-3:
10 Ten Meter Shuttle Runs
8 Strict Handstand Push-ups
10 Squat Jumps
Rounds 4-6:
10 Squat Jumps
8 Strict Handstand Push-ups
10 Ten Meter Shuttle Runs
