WARM-UP
(Due to the length of the workout, we will use the Squat, Push-Up and Pull-Up for the General Warm-Up)
5:00 AMRAP
3 Squat Therapy Reps (slow and controlled) + 5 Squats (faster)
3 Push-Up to Down Dog Video
1 Strict Pull-Up + 2 Strict Pull-Ups + 3 Kipping Pull-Ups
Pull-Ups can progress to Chest-to-Bar across the AMRAP
1 Round – Coach Led – Instruction
5 Squats
5 Push-Ups
5 Pull-Ups (use the chosen workout variation)
WORKOUT OF THE DAY
“A THING OR TWO”
[Part 1 – 0:00-22:00]
6 Rounds x AMRAP 2:00
30 Air Squats
20 Push-ups
10 Chest to Bar Pull-ups
Max Squat Snatches (135/95)
[Part 2 – 22:00-30:00]
Build to a Heavy Squat Snatch
MODIFICATION 1
6 Rounds x AMRAP 2:00
30 Air Squats
20 Push-ups
10 Chest to Bar Pull-ups
Max Squat Snatches (95/65)
MODIFICATION 2
6 Rounds x AMRAP 2:00
20 Air Squats
10 Push-ups
5 Pull-ups
Max Power Snatch + Overhead Squat (65/45)
BEYOND THE 60
[Designed for members wanting a little more to be completed outside of the 60-minute class]
5 Sets: Building in Load
1 Tempo Overhead Squat
(:5 Down, :5 Pause in Bottom, :5 Stand)
AT HOME
6 Rounds x AMRAP 2:00
30 Air Squats
20 Push-ups
10 Double Dumbbell Plank Rows
Max Single Dumbbell Power Snatches (50/35)
*Rest 2 Minutes Between Rounds
EQUIPMENT-FREE
6 Rounds x AMRAP 2:00
30 Air Squats
20 Push-ups
10 Jumping Lunges
Max Burpees
*Rest 2 Minutes Between Rounds
