WARM-UP
Run 400m – as a group (Bike 800m)
10 Lunge Steps (in-place)
10 Air Squats
10 Sit-Ups
Run 200m – as a group (Bike 400m)
WORKOUT OF THE DAY
“ICHABOD CRANE”
For Time:
Buy-In: Run 1 Mile
200m Walking Lunge Holding Medball
150 MB Front Squats (20/14)
100 Overhead Medball Sit-Ups Demo
Cash-Out: 800m Run
[Score = Time taken to complete the workout]
MODIFICATION 1(Same as main workout)
For Time:
Buy-In: Run 1 Mile
200m Walking Lunge Holding Medball
150 MB Front Squats (20/14)
100 Overhead Medball Sit-Ups
Cash-Out: 800m Run
MODIFICATION 2
For Time:
Buy-In: Run 800m
200m Walking Lunge
100 MB Front Squats (14/10)
100 Sit-Ups
Cash-Out: 800m Run
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
“BANDED SWOLE” (little band)
100 Banded Tricep Extensions (attach to pull-up bar)
100 Banded Bent-Over Rows (stand on the band, bend at the hip)
100 Banded Bicep Curls (stand on the band and curl)
100 Banded Overhead Press (stand on the band and press overhead)
AT HOME
For Time:
Buy-In: Run 1 Mile
200m Walking Lunge with a Dumbbell (50/35)
120 Goblet Squats (50/35)
100 Sit-ups
Cash-Out: 800m Run
EQUIPMENT-FREE
For Time:
Buy-In: Run 1 Mile
200m Walking Lunge
100 Air Squats
100 Sit-ups
Cash-Out: 800m Run
