WARM-UP
Mobility
1:30 Squat Hold Video
:30 Samson Stretch (each side) Video
:30 Shoulder to Floor Stretch Video
Activation
:30 Active Spiderman Video
:30 Inch-Worm to Push-Up Video
Get Hot
:30 Toe Touch to Jump Video
:30 Burpee to Squat Video
KETTLEBELL SWING
Focus: ‘Long Arm’ Swing vs. ‘Pull to Punch’ Swing
FRONT SQUAT
Focus: Maintaining a neutral spine
WORKOUT OF THE DAY
“FRONT LOADED”
For Time:
21-18-15-12-9:
Front Squats (115/85)
Kettlebell Swings (53/35)
Lateral Burpees Over Barbell
[Score = Time taken to complete the workout]
MODIFICATION 1
For Time:
21-18-15-12-9:
Front Squats (95/65)
Kettlebell Swings (35/26)
Lateral Burpees Over Barbell
MODIFICATION 2
For Time:
21-18-15-12-9:
Front Squats (65/45)
Kettlebell Swings (26/18)
18-15-12-9-6:
Lateral Burpee Step-Over Barbell
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
* On the 2:00 x 5 Sets:*
Rounds 1-2: 7 Back Squats
Rounds 3-4: 5 Back Squats
Round 5: Heavy 3 for the Day
HOME GYM
For Time
21-18-15-12-9:
Goblet Squats (50/35)
Single Dumbbell Swings (50/35)
Burpees over Dumbbell
EQUIPMENT-FREE
For Time
42-36-30-24-18:
Air Squats
21-18-15-12-9:
V-Ups
Burpees
