GENERAL/SPECIFIC BLEND WARM-UP
DAILY FOCUS – CORE-TO-EXTREMITY aka TIMING
In most all functional movements our muscles move in a wave of contractions from “big” muscles to “small” muscles. We can get away with violating this sequence in a given time frame, but eventually we will be punished by inefficiency. We have a lot of reps today, so efficiency will be even more important.
Row – Timing (4:00)
“The Clock Sequence” = Catch (11 ) – Drive (11-12-1) – Finish (1) – Recovery (1-12-11)
10 Reps – Coach Led
1:00 Practice
Wall Ball – Timing: Stand & Throw / Catch & Squat (4:00)”
6 MB Front Squats – (Cue to ‘stand fast!’)
6 Wall Balls – (Look for ‘stand fast’ then throw)
6 Wall Balls – (Look for ball to hands and then squat)
Power Snatch – Timing – Straight legs before bends
3-5 Deadlift Shrug – (Straight leg, then shrug)
3-5 Mid-thigh to Elbows High & Outside – (Straight leg, THEN shrug-pull)
3-5 Hang Power Snatch (Straight legs & arms, THEN bend arms to pull under)
3-5 Power Snatch (Straight legs & arms before arm bends’)
3-5 Cycling (arms straight before hip bends)
Burpee Box Jump
6 Box Step-Ups
4 Box Jumps (pause in landing on box)
2 Slow Burpees (figure out distance from the box)
2 Burpee Box Jumps
WORKOUT OF THE DAY
“UGLY SWEATER”
2 Rounds For Time:
90/70 Calorie Row
70 Wall Ball Shots (20/14)
50 Power Snatches (75/55)
30 Burpee Box Jumps (24″/20″)
*Score = Total time it takes to complete the workout
COOL-DOWN
2:00 Recovery
2:00 Group Cool-Down – jog/walk w/ static holds
Knee Hug
Leg Cradle
Quad Stretch
Plank Calf Stretch
Figure 4
Pike Stretch
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
4 Sets:
50′ Single Dumbbell Overhead Walking Lunge (2 sets/side)
Rest as needed between sets.
WORKOUT VARIATIONS
MASK
For Time
Teams of Two, 20 Rounds For Time:
9/7 Calorie Row
7 Wall Balls (20/14)
5 Power Snatches (95/65)
3 Box Jumps (30″/24″)
One Partner working at a time complete full rounds before switching
AT HOME
2 Rounds:
1200m Run
70 Squat Jumps
50 Single Dumbbell Alternating Power Snatches
30 Burpees Over the Dumbbell
EQUIPMENT-FREE
2 Rounds:
1200m Run
70 Squat Jumps
50 Single Leg RDL
30 Burpees Over an Object
