06.07.2021 WORKOUT OF THE DAY

June 6, 2021

GENERAL WARM-UP

Get Hot
50 Jumping Jacks
20 Alternating Single Leg Touches
40 Jumping Jacks
20 Arch Ups
30 Jumping Jacks
20 Mountain Climbers

Mobility
:45 Samson Stretch (each side)

WORKOUT OF THE DAY

“DIRTY LAUNDRY”

For Time:
3 Rounds:
15 Power Cleans (115/85)
12 Thrusters (115/85)
9 Bar-Facing Burpees

Directly Into…

3 Rounds:
15 Power Cleans (95/65)
12 Thrusters (95/65)
9 Bar-Facing Burpees

COOL-DOWN

1:00 Pigeon + Wrist Stretch (each side)
1:00 Foam Roll – Lower Back
:30 Figure-4 (each side)

BEYOND THE 60

[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Sets For Quality:
8 Single Kettlebell Front Rack Drop Lunge
50′ Reverse Sled Drag

WORKOUT VARIATIONS

MASK
For Time
3 Rounds:
10 Power Cleans (165/115)
10 Front Squats (165/115)
10 Bar-Facing Burpees

Directly Into…

3 Rounds:
10 Power Cleans (135/95)
10 Front Squats (135/95)
10 Bar-Facing Burpees

AT HOME
For Time
3 Rounds:
15 Double Dumbbell Power Cleans (50/35)
12 Double Dumbbell Thrusters (50/35)
9 Dumbbell-Facing Burpees

Directly Into…

3 Rounds:
15 Double Dumbbell Hang Power Cleans (50/35)
12 Single Dumbbell Thrusters (6 Each Arm) (50/35)
9 Bar-Facing Burpees

EQUIPMENT-FREE
For Time:
3 Rounds:
15 V-ups
12 Squat Jumps
9 Burpees

Directly Into…

3 Rounds:
15 Sit-ups
12 Broad Jumps
9 Burpees