WARM-UP
(Today, we’ll get hot, have a little fun…and then stretch/activate)
Get Hot!
Fish Game (4:00)
Mobility
:30 Spiderman & Reach (each side) Video
:30 Inchworm to Push-Up Video
Activation
Barbell Warm-Up Video
WORKOUT OF THE DAY
“DOWN TO CLOWN”
For Time:
500/400m Row
21 Power Cleans, 21 Push Jerks (135/95)
500/400m Row
15 Power Cleans, 15 Push Jerks (135/95)
500/400m Row
9 Power Cleans, 9 Push Jerks (135/95)
[Score = Time taken to complete the workout]
MODIFICATION 1
For Time:
500/400m Row
21 Power Cleans, 21 Push Jerks (95/65)
500/400m Row
15 Power Cleans, 15 Push Jerks (95/65)
500/400m Row
9 Power Cleans, 9 Push Jerks (95/65)
MODIFICATION 2
For Time:
500/400m Row
21 Power Cleans, 21 Push Jerks (65/45)
500/400m Row
15 Power Cleans, 15 Push Jerks (65/45)
500/400m Row
9 Power Cleans, 9 Push Jerks (65/45)
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Sets:
7 “Bottom Half” Strict Presses
7 “Top Half” Strict Presses
7 “Full Range” Strict Presses
Strict Press: Bottom/Top/Full Video
MODIFICATIONS
AT HOME
For Time:
400m Run
21 Double Dumbbell Cleans (50/35)
21 Double Dumbbell Push Jerks
400m Run
15 Double Dumbbell Cleans
15 Double Dumbbell Push Jerks
400m Run
9 Double Dumbbell Cleans (50/35)
9 Double Dumbbell Push Jerks
EQUIPMENT-FREE
For Time:
400m Run
21 Broad Jumps
21 Handstand Push-ups
400m Run
15 Broad Jumps
15 Handstand Push-ups
400m Run
9 Broad Jumps
9 Handstand Push-ups
